4 Really Effective Squatting Variations To Set Your Leg Day On Fire

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Squats are often called the king of exercises. Well, science backs that claim up and so do the gains and performance of lifters who never skip leg day. Anyway, this article is not about what squatting does to your body, it’s about uncommon variations of squats that are really effective but very few people are seen doing them.

1. Zercher Squat

Effective Squatting Variations To Set Your Leg Day On Fire

“Zercher” basically refers to the location of the barbell during the lift. The zercher squat works better on the quadriceps than the conventional front squat. It also keeps a constant tension in the biceps, core and traps and therefore, develops these muscles as well. The drawbacks of zercher squats include difficulty in breathing and the obvious discomfort.

2. Bulgarian Split Squat

Effective Squatting Variations To Set Your Leg Day On Fire

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The Bulgarian split squat is a single-leg squatting variation. Working one leg at a time helps improve muscle imbalances allows you to overload the muscles without needing as much weight. In a Bulgarian squat, keeping one leg behind on the raised platform and one leg forward, one has to perform a regular squat on the forwarded leg.

3. Goblet Squat

Effective Squatting Variations To Set Your Leg Day On Fire

When it comes to the goblet squat, just grab a dumbbell or kettlebell and hold it against your chest. With a kettlebell, hold the horns, but with a dumbbell just hold it vertically by any one end and there you go. Just hold the weight firm and close to your body and just squat with the conventional squat stance. Beginners can start their squats using this variation and can later graduate to the traditional back squat.

4. Sissy Squat

Effective Squatting Variations To Set Your Leg Day On Fire

Okay, to be precise, sissy squats isolate the quad by reducing the glutes engagement. So if you find your quads lagging behind your hamstrings and glutes, sissy squats may be the right exercise to balance the anterior and posterior chain muscles. Standing upright, with feet at shoulder width and toes raised, use one hand to hold something for support and the opposite arm to hold some weight on top of your chest. This has to be the starting position of a sissy squat. The beginners should perform using their own bodyweight, whereas, advanced group can use extra weights for more resistance.

Note: Try these squatting variations only under the guidance of a certified and experienced fitness trainer.

Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him here.

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