How To Do Squat – 7 Squats Position You Never Knew Existed

Do you know how to do squat in the most efficient way while maximizing the output? Read now to learn more.

Learn How To Perform Squat, Including The Most Common Mistakes That People Do

Do you know how to do squat in the most efficient way while maximizing the output? Squats and squat variants are used in most strength-training programs, particularly those geared toward runners. The squat is one of the important movements that we carried out daily as a human – the position of each time we sit down and get back up from the chair.

No doubt, squats are actually a very functional exercise that could bring benefits in improving your muscle joints and posture — all of which are important to improve your running capacity and performance.

The Squat also strengthens the muscles required to create a solid and powerful stride, such as the quadriceps, glutes, hamstrings, and core. As a result, it’s a good idea to integrate this technique into your workout routine to improve your overall training output. The most essential thing is understanding how to execute squats correctly.

In this article, we will utilize videos made by Runner’s World to demonstrate the correct way of doing squats. The man in this video is Ian Finestein, a certified weightlifting coach in Pennsylvania, United States. 

These are the things that you should be aware of before doing squats:

Before We Start:

The way you stand will vary slightly between people, but the rule of thumb is to ensure your feet are always between the hip – and shoulder-width distance apart.

At the same time, ensure sure your toes are slightly turned out (at approximately between 5 and 15 degrees).

Moreover, the posture of your spine should be a neutral position with your shoulders back and down, chest open and tall.

Throughout the exercise, your heels need to be down and grounded. If you feel in balance, clasp your hands in front of the chest to provide a stable body posture.

The Squat

Begin the action by pulling your hips towards the back as if you were sitting in an imaginary chair. Bend your knees and drop yourself as far as you can while keeping your chest elevated in a controlled manner. Maintain a neutral lower back. To return to the beginning position, press through your heels. Repeat.

Try aiming to get your thighs in parallel with the floor. Squat down till your thighs are level with your knees. Lower farther if your mobility permits. When you return to the original position, ensure your hips are just beneath your ribs – the last thing you want is your hips being pulled too far to the back.

Common Mistakes That People Do While Doing The Squats

Sacrificing form might result in injury and cause ineffective movements. Finestein frequently observes the following mistakes:

  • Heels rising off the ground, weight moving to the toes – this is common if you begin the exercises by bending the knees rather than throwing the hips back.
  • Letting the chest sink forward
  • Forming a hunchback by bending the upper body and spine
  • Changing the neutral spine position (lower back), especially when you are bending low (often referred to as the “butt wink”)
  • Standing with too broad or too narrow on your feet
  • Not maintaining control of the action or being too rush completing the reps
  • Enabling the knees to collapse in instead of tracking over the toes

Why Are Squats Beneficial?

“One of the most powerful exercises you can do is squatting,” experts say. “It’s fantastic for joint health, building strength, and improving posture, but it needs tonnes of core training.” 

A bodyweight squat strengthens your glutes, quadriceps, and hamstrings while engaging your core and mobilizing your hips, knees, and ankles. Plus, the bodyweight exercise could be carried out anywhere you are. 

Another tremendous advantage of squats is that there are several variants you can incorporate into your workout regimen to keep things exciting and fun.

How frequently should you perform squats?

Experts say it depends on your goals. If your goal is to increase your endurance, complete at minimum 12 repetitions for 3 to 40 sets of squats. If your goal is to grow muscle, adjust each set’s reps to 8 to 12 reps with weight. Try not to do more than 6 repetitions with a hefty weight if your goal is to gain maximal strength.

The same is true for frequency: if you’re trying to build endurance while utilizing bodyweight squats, you can do the action more frequently since it’s less stressful on the muscles and requires less recovery.  You can carry out bodyweight squats exercise at three to four times per week. 

Putting on higher weights could potentially put additional strain on your muscles if you’re working on strength. So, if you incorporate squats with additional weight plates, this can range from two to three times each week. According to Tamir, you’ll need plenty of rest time to avoid damage from overtraining.

Squat Variations to Include in Your Workouts

Tamir believes there are several variants to attempt after you understand how to execute squats properly. You may incorporate these variants into your exercise or substitute one for a standard squat in your circuit. Finestein demonstrates each variant.

Squat with Dumbbells

Why it works: Improvise your power and strength by taking more resistance to your training ie. loading up with more weights.

How to Do Squat with Dumbbells: Stand with your fit equivalent to your hip width, weights at your shoulders, and core engaged. Lower your body into a squat position by pulling your hips back and down and bending your knees. To get back up, press your feet into the earth. Repeat.

Squat Jump

Why does it work: Adding a plyometric aspect to the squat-a rapid jump-raises your heart rate, transforming this into a cardio-strength combination exercise that improves endurance and response speed.

How to Do Squat Jump: While standing, your feet should be slightly wider than the width of your hip while your toes point slightly out. Pull your hips back and lower down while bending the knees to drop as much as possible while keeping the chest raised. To gain momentum, swing your arms around. Jump vertically in the air by pressing through your feet. Land lightly and instantly lower your hips back into a squatting position. Repeat.

Squat with a Goblet

Why it works: Gripping weight plates in front of the chest gives an additional level of difficulty on top of a conventional squat. This will require you to engage your core, elevate your chest, and build your gripping strength. In turn, it will improve your capability of holding higher weights during squats. 

How to Do Squat with a Goblet: While holding a kettlebell at the front of your chest, stand with your feet shoulder-width apart and your toes pointing out. Slowly, reduce the height of your body until your reach the squat position by pulling your hips to the back and down and bending your knees. Maintain a high chest. To get back up, drive your feet into the earth. Repeat.

Pull to Press Sumo Squat

Why It Works: A Press Sumo Squat compels you to spread your feet even wider, requiring you to use your inner thighs (adductors) even more, and the altered stance may test your balance. Hold a kettlebell and try to do pulling and pressing at the top to make it a combo movement.

How to Do A Press Sumo Squat:

  1. Stand with your feet slightly wider than shoulder width while ensuring your toes are pointing at around 45 degrees.
  2. In this position, hold a kettlebell using both of your hands.
  3. Start squatting down and tap the kettlebell between your feet on the floor.
  4. Drive through your feet to stand up, then lift the kettlebell to your chest height with your elbows spread wide.
  5. Use a flip grip to hold the sides of the handles, then raise the kettlebell above.
  6. Lower it to your chest.
  7. Slowly drop the kettlebell in front of you.
  8. Repeat.

Split Squat Bulgarian

Why it works: While maybe it looks like a lunge position, your feet remain stationary in this action, making it a split squat. Like running, it is a unilateral activity; thus, doing unilateral (or one-sided) workouts like this can help you discover muscle deficiencies and address imbalances in your positioning.

How To Do Split Squat Bulgarian:

  1. Start by holding weights with both hands, take a small step away from the workout bench, and face away from it.
  2. Reach left foot and place it on the court, laces down.
  3. Bend the right knee and drop into a lunge position with control as far as you can.

To stand, push through your right foot. Repeat.

Pistol Squat

Why it works: If you have tried this before, you will know this is a problematic exercise that puts a lot of strain on your knee. To gain strength and balance, attempt a single-leg squat while sitting back on a chair before moving on to this technique. When you’ve mastered that, you may progress to carrying out the bodyweight pistol squat position before adding weight. You may use a wall for balancing purposes if required.

How to Do Pistol Squat: Start by standing with your feet hip-width apart. Straighten your back and pull your shoulders back. Extend your right leg and both of your arms forward. Pull your hips back slowly and bend your left leg in a squatting position towards the floor while keeping your heel grounded. Push yourself as low as possible into the squat position while maintaining balance. Gently return to your original work by standing up. Repeat. Then you may swap the sides. 

Squat Shrimp

Why does it work: This squat pistol variant provides a little more assistance while increasing your single-leg Squat’s difficulty.

How To Do Squat Shrimp: Start by standing on your right leg and bending your left knee, so your foot reaches behind you. Reach your arms to shoulder height while pulling your hips down and towards the back, bending your right knee and dropping into a lunge-like stance. Aim for a soft touch on the floor with your left knee. Then, drive through your right foot to return to the standing position. Repeat and swap sides.


Doing squats is one of the best ways to increase the strength and durability of your lower body. While throughout this article we’ve shown you multiply how to do squat techniques, we strongly urge you to at least master one of these techniques. Once you have mastered it, your squat exercise will be better than ever, hence improving your overall fitness performance.

Doing squats requires flexibility in your movement. Without it, you will feel restricted and unable to perform your very best on the various squat positions. Hence, we at Snurck are offering you our workout shirt, CoreFlex Gym T-Shirt to ease your squatting sessions. Get 10% off your first order NOW!

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