Bodyweight squats are a classic and effective exercise for building lower body strength, but they can also become monotonous if you do them the same way every time. If you’re looking to spice up your workout routine and take your bodyweight squats to the next level, here are 5 advanced variations to try.
1. Pistol Squats
Pistol squats are an advanced bodyweight squat variation that require a great deal of strength, balance, and flexibility. To perform a pistol squat, stand on one leg with the other leg extended in front of you. Slowly lower your body down into a deep squat, keeping your extended leg straight and your heel on the ground. Then, use your strength to push yourself back up to the starting position. Pistol squats are a fantastic way to challenge your lower body and improve your balance and stability.
2. Jump Squats
Jump squats add an explosive element to the traditional bodyweight squat, making them a great way to develop power and agility in the lower body. To perform a jump squat, start in a squat position and then explosively jump up, reaching your arms towards the ceiling. Land softly and immediately lower back down into a squat position, then repeat. Jump squats are a high-intensity exercise that can help improve your athletic performance and boost your calorie burn.
3. Bulgarian Split Squats
Bulgarian split squats are a unilateral exercise that primarily targets the quads, glutes, and hamstrings. To perform a Bulgarian split squat, stand a few feet in front of a bench or elevated surface and place one foot behind you on the bench. Lower your body down into a lunge position, making sure to keep your front knee aligned with your ankle. Then, use your front leg to lift yourself back up to the starting position. Bulgarian split squats are an excellent way to isolate each leg and improve strength imbalances.
4. Single-Leg Squats
Single-leg squats, also known as shrimp squats, are an advanced bodyweight squat variation that requires a great deal of strength and balance. To perform a single-leg squat, stand on one leg with the other leg extended in front of you. Slowly lower your body down into a deep squat, keeping your extended leg off the ground. Then, use your strength to push yourself back up to the starting position. Single-leg squats are a challenging exercise that can help improve lower body strength and stability.
5. Plyometric Squats
Plyometric squats are a high-intensity variation of the traditional bodyweight squat that incorporate explosive jumping movements. To perform a plyometric squat, start in a squat position and then explosively jump up as high as you can. Land softly and immediately lower back down into a squat position, then repeat. Plyometric squats are a fantastic way to improve power, speed, and overall athleticism.
Incorporating these advanced variations into your bodyweight squat routine can help take your lower body strength and agility to the next level. And as with any new exercise, it’s important to start slow, focus on proper form, and gradually increase the intensity as you build strength and confidence. So, give these advanced bodyweight squat variations a try and watch as your lower body strength and athleticism soar to new heights.