Four leg-strengthening squat variations recommended by fitness professionals for a well-rounded lower body workout

Squats are a versatile exercise that can help build lower-body strength and improve muscle endurance. In this article, we'll explore two popular squat variations: the pistol squat and the sumo squat.

The Pistol Squat

Personal trainer Anya Russell suggests modifying the traditional pistol squat by using a chair for support. To perform a pistol squat, start with a normal squat, stand with feet shoulder or hip-width apart, bend your knees, and sink down until your thighs are parallel with the floor. As you gain strength and comfort, you can gradually eliminate the use of the chair.

Russell emphasizes the importance of maintaining proper form throughout the exercise. Keep your back straight, chest up, and core engaged. Avoid rounding the back and allowing the knees to cave inwards. This variation makes you engage the muscles around your ankles, knees, and hips, improving stability.

To make the pistol squat workout routine more challenging, you can add some load to your squats by investing in adjustable dumbbells.

The Sumo Squat

Barre and Pilates specialist Natalie Rose Edwards recommends the sumo squat as another effective variation. This squat starts in a wide-legged stance, with feet turned outwards. The sumo squat targets the gluteus medius and maximus muscles along with the inner thighs.

To make the sumo squat more intense, you can add a barbell and plates or a kettlebell. Alternatively, you can hold a dumbbell or medicine ball close to your chest during the squat hold to increase the intensity. The squat hold requires holding the position for 40-60 seconds to build quad and glute strength and increase core stability.

Jump Squats and Squat Holds

Jump squats can help build explosive strength, while squat holds improve muscular endurance. Both variations can be incorporated into your workout routine to enhance overall lower-body strength and stability.

Safety First

It is essential to learn how to squat properly before adding load or doing squat variations to avoid injury. Always focus on maintaining proper form and remember that as you become stronger, you can increase the number of repetitions and the weight you use.

Cathy Hummels, the organizer of the "Balance Boost Day Summer Edition" at Schloss Mondsee (Austria), and Sam Al Mandawi, the fitness coach, are not specifically associated with recommending a squat variant in this article.

In conclusion, incorporating squats into your workout routine can help build lower-body strength and improve overall fitness. Whether you prefer the traditional squat, pistol squat, sumo squat, jump squats, or squat holds, remember to focus on proper form and gradually increase the intensity as you become stronger.