Squat (exercise)

• Back squat – the bar is held on the back of the body upon the upper trapezius muscle, near to the base of the neck. Alternatively, it may be held lower across the upper back and rear deltoids. In powerlifting the barbell is often held in a lower position in order to create a lever advantage, while in weightlifting it is often held in a higher position which produces a posture closer to that of the clean and jerk. These variations are called low bar (or powerlifting squat) and high bar (or Olympic squat), respectively.
  • Sumo squat – A variation of the back squat where the feet are placed slightly wider than shoulder width apart and the feet pointed outwards.
  • Box squat – at the bottom of the motion the squatter will sit down on a bench or other type of support then rise again. The box squat is commonly utilized by powerlifters to train the squat.
• Front squat – the barbell is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell. In addition to the muscles used in the back squat, the front squat also uses muscles of the upper back such as the trapezius to support the bar.[15]
• Hack squat – the barbell is held in the hands just behind the legs; this exercise was first known as Hacke (heel) in Germany.[16] According to European strength sports expert and Germanist Emmanuel Legeard this name was derived from the original form of the exercise where the heels were joined. The hack squat was thus a squat performed the way Prussian soldiers used to click their heels ("Hacken zusammen").[17] The hack squat was popularized in the English-speaking countries by early 1900s wrestler, George Hackenschmidt. It is also called a rear deadlift. It is different from the hack squat performed with the use of a squat machine.[18]
• Overhead squat – the barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if balance allows.
• Zercher squat – the barbell is held in the crooks of the arms, on the inside of the elbow. One method of performing this is to deadlift the barbell, hold it against the thighs, squat into the lower portion of the squat, and then hold the bar on the thighs as you position the crook of your arm under the bar and then stand up. This sequence is reversed once the desired number of repetitions has been performed. Named after Ed Zercher, a 1930s strongman.
• Deep knee bend on toes - it is similar to a normal back squat only the lifter is positioned on their forefeet and toes, with their heels raised, throughout the repetition. Usually, the weight used is not more than moderate in comparison to a flat footed, heavy back squat.
• Loaded squat jump - the barbell is positioned similarly to a back squat. The exerciser squats down, before moving upwards into a jump, and then landing in approximately the same position. The loaded squat jump is a form of loaded plyometric exercise used to increase explosive power. Variations of this exercise may involve the use of a trap bar or dumbbells.

• Split squat – an assisted one-legged squat where the non-lifting leg is rested on the ground a few steps behind the lifter, as if it were a static lunge.
• Bulgarian split squat – performed similarly to a split squat, but the foot of the non-lifting leg is rested on a platform behind the lifter.

• Belt squat – is an exercise performed the same as other squat variations except the weight is attached to a hip belt i.e. a dip belt
• Goblet squat – a squat performed while holding a kettlebell next to one's chest and abdomen with both hands.
• Smith squat – a squat using a Smith machine.
• Machine hack squat – using a squat machine.[18]
• Trap bar squat – a trap bar is held in the hands while squats are performed. More commonly referred to as "trap bar deadlifts."
• Monolift squat – a squat using a monolift rack.
• Anderson Squat (aka Pin Squat, Bottoms Up Squat) – starting the squat from the bottom position.[19]

• Bodyweight squat – done with no weight or barbell, often at higher repetitions than other variants.
• Overhead squat – a non-weight bearing variation of the squat exercise, with the hands facing each other overhead, biceps aligned with the ears, and feet hip-width apart. This exercise is a predictor of total-body flexibility, mobility, and possible lower body dysfunction.
• Hindu squat – also called a baithak, or a deep knee bend on toes. It is performed without additional weight, and body weight placed on the forefeet and toes with the heels raised throughout; during the movement the knees track far past the toes. The baithak was a staple exercise of ancient Indian wrestlers. It was also used by Bruce Lee in his training regime.[20] It may also be performed with the hands resting on an upturned club or the back of a chair.
• Jump squat – a plyometrics exercise where the squatter engages in a rapid eccentric contraction and jumps forcefully off the floor at the top of the range of motion.
• Pistol squat – a bodyweight single leg squat done to full depth, while the other leg is extended off the floor and positioned somewhere in front. Sometimes dumbbells, kettlebells or medicine balls are added for resistance. Pistol squats may be performed with the foot flat on the floor or with the heel raised.
• Shrimp squat – also called the flamingo squat, a version of the pistols squat where instead of extending the non-working leg out in front, it is bent and placed behind the working leg while squatting, perhaps held behind in a hand.[21] Shrimp squats may be performed with the foot flat on the floor or with the heel raised.
• Jockey squat - a half-squat, performed by being balanced on the forefeet throughout the repetition, with fingertips touching across the chest. This squat can be performed quickly and in high repetitions.
• Sissy squat – the knees travel over the toes, stretching the quadriceps and the body leans backwards. Can be done in a special sissy squat machine, and can also be weighted.[22][23][24]
• Sumo Squat - also known as Plie Squat, in this variation legs are wider than shoulder width.

Squats can be used for some rehabilitative activities because they hone stability without excessive compression on the tibiofemoral joint and anterior cruciate ligament.[27]

Deeper squats are associated with higher compressive loads on patellofemoral joint[27] and it is possible that people who suffer from pain in this joint cannot squat at increased depths. For some knee rehabilitation activities, patients might feel more comfortable with knee flexion between 0 and 50 degrees because it places less force compared to deeper depths. Another study shows that decline squats at angles higher than 16 degrees may not be beneficial for the knee and fails to decrease calf tension.[28] Other studies have indicated that the best squat to hone quadriceps, without inflaming the patellofemoral joint, occurs between 0 and 50 degrees.[27]

Combining single-limb squats and decline angles have been used to rehabilitate knee extensors.[28] Conducting squats at a declined angle allows the knee to flex despite possible pain or lack of mobilization in the ankle.[28] If therapists are looking to focus on the knee during squats, one study shows that doing single-limb squats at a 16-degree decline angle has the greatest activation of the knee extensors without placing excessive pressure on the ankles.[28] This same study also found that a 24-degree decline angle can be used to strengthen ankles and knee extensors.[28]

Different Sets For Squats

Forced repetitions are used when training until failure. They are completed by completing an additional 2-4 reps (assisted) at the end of the set.[29] Partial repetitions are also used in order to maintain a constant period of tension in order to promote hypertrophy.[29] Lastly, drop-sets are an intense workout done in at the end of a set which runs until failure and continues with a lower weight without rest.[30]