Squats are relatively simple compound exercises that develop leg, hip and glute strength and control. Keeping your feet hip-width apart, your toes pointing straight ahead, your knees over your toes and preventing your ankles and knees from rolling in or out are all aspects of good squat form. Once you’ve mastered it, you can progress by holding extra weight, standing on an unstable surface, standing on one leg or exploding out of the squat into a jump.
Dumbbell Squat
A primary squat progression includes adding weight. Dumbbells are a good choice because you can add weight in smaller increments, thereby reducing your risk of joint overload and injury. Initially, an additional 10 to 15 lbs. makes a difference. Hold the dumbbells at your sides. Sit back into the squat with control, engaging your abdominal muscles for more support. Power out of the squat with your glutes rather than your knees. Your dumbbells are too heavy if you can’t maintain proper form.
Single-Leg Squat
The single-leg squat is another basic progression that you can make more challenging by adding weight or reaching your foot forward, to the side or back. Stand with your feet hip-width apart and slightly staggered. Lift your front foot no more than an inch off the floor. You can also keep the toes of the lifted foot in contact with the floor. Hinge forward at the hips as you lower yourself into a half-squat or a full squat. Keep your pelvis level throughout the exercise.
Single-Leg Ball Squat
This exercise is a progression from the single-leg squat. The instability of the ball forces core recruitment to maintain your balance. Stand in front of the ball, slightly to one side. Lift the foot that's in front of the ball, bending your knee and placing your shin on top of the ball. Reach your arms forward for balance. The ball rolls back as you squat. Maintain a level pelvis as you bend your stabilizing knee and sit into a half-squat.
Bosu Squat
Standing on a Bosu, or half-ball, is a progression from a traditional squat because placing both feet on an unstable surface increases the demand on your nervous system. Stand with your feet hip-width apart on top of the Bosu. Engage your abdominal muscles, find your balance and maintain ankle stability. Reach your hands overhead, palms facing one another. Hinge your upper body forward as you sit your weight back over your heels. After mastering the two-leg squat, you can progress to a single-leg squat.
Plyometric Squat
Plyometrics, or explosive jumps, are the most advanced progressions of squats. Stand with your feet hip-width apart, your abdominal muscles engaged. Keep your back flat as you squat into the load phase of the jump. When your heels feel like they’re going to lift off the floor, explode upwards by extending your ankles, knees and hips at the same time. Pull your knees to your chest when you’re in the air, drawing your heels to your glutes. Land softly on your feet.
References
- “Optimum Performance Training for the Health and Fitness Professional”; National Academy of Sports Medicine; 2004
- Perform Better: Stability Ball Progressions
- American Council on Exercise: Double Leg Tuck Jump
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