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Here are some of the best-known variants of the squat, and instructions and tips for performing them.

🔥 Leg Press

  • ✅ Place Feet High And Shoulder Width.
  • ✅ Perform 4-5 sets: 10-15 reps.

Squats are a prime component of any muscle-building workout routine. They are one of the best compound exercises, and work a multitude of muscles to their limit with every rep. Hacking squats is the key to muscle-building as well as weight loss.


Like most other compound movements, an important factor behind the deserved popularity of squats is their easy accommodation of variations. Right from bodyweight squats, which can be performed by absolute novices with no great effort, to pistol squats, which require a very strong core as well as legs, squats can be readily modified in order to make them less or more difficult.

🔥 Sumo squat variation

  • ✅ Shoulders back partial reps.
  • ✅ Perform 5 sets: 8-12 reps.
Squat variation
Squat variation

This is the most commonly practiced version of the squat, and works nearly every major muscle group in the body, due to the addition of weight-bearing. The regular squat action works nearly all leg muscles, and due to the lifting of weight, arm and shoulder muscles are also engaged. The core muscles also get a harder workout in a weighted squat, since the torso has to play a considerable part in supporting the weight. Not rounding your back, important in any type of squat, becomes vital here, since the extra load can seriously hurt a rounded back. Also, going deep down is also more important in weighted squats than in bodyweight squats, since ‘power curtsies’, and the likes, put extra pressure on the knees, and combined with the weight, it can severely damage your knees.

🔥 Seated leg extensions

  • ✅ Flex toes up and focus on full contractions.
  • ✅ 4 sets 10-15 reps.


Seated leg extensions
Seated leg extensions

🔥 Glutes Workout & Squat Without Pain 


Glutes Workout & Squat Without Pain 
Glutes Workout & Squat Without Pain

This is a more difficult version of the split squat. Instead of performing a lunge while holding a barbell (or dumbbells, as shown in the illustration), the rear leg is held at a slight height, usually knee-high. This isolates the front foot even more, adding to the load on it. Like pistol squats, these are not for beginners, and should only be performed by practitioners who have been doing heavy barbell squats for some time.

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