5 Types of Squats to Keep You Mission Ready
Team RWB Staff working out together in Atlanta, GA, 2023.
Squats are a simple but powerful exercise that’ll help you be ready for whatever life throws your way. Whether you’re going on a ruck or chasing after your kids, these five squat variations will keep you mission ready. Let’s dive in and get that lower body fired up!
1. Bodyweight Squat
This is your bread and butter, folks. Bodyweight squats work your quads, hamstrings, and glutes. You need these muscles strong for when you need to pick up something off of the floor or crouch down to fish the remote from under the couch.
Here’s how to do do a bodyweight squat:
Stand with your feet slightly wider than hip-width apart with your toes turned slightly outward and your arms at your side.
Engage your core, pull your shoulders down and back, and keep your chest upright.
On an inhale, hinge at your hips, bend your knees, and lower yourself down until your thighs are parallel (or almost parallel) with the floor. While lowering into this position, raise your arms in front of your body until they reach chest height.
On an exhale, press your heels and mid-foot into the floor while you straighten your legs and return to standing position. At the same time, lower your arms back to your sides.
Repeat 10-15 times for up to 3 sets.
2. Goblet Squat
Goblet squats add some extra core work to really fire up your quads. It’s like preparing to lift an ammo box or your overpacked carryon into the overhead bin. Plus, it helps improve your posture.
Here’s how to do a goblet squat:
Grab a kettlebell or dumbbell and get into the bodyweight squat position.
Hold the kettlebell or dumbbell close to your chest.
Perform a bodyweight squat but keep the added weight close to your chest throughout the movement.
Repeat 10-15 times for up to 3 sets.
3. Jump Squat
Jump squats add some explosive movement to a bodyweight squat. They’ll get your heart rate up and your legs working. They’re perfect for building the power you need to leap over obstacles on your favorite trail or catch a bus.
Here’s how to do a jump squat:
Get into a bodyweight squat position.
Squat down.
At the bottom of the squat, engage your quads, gluts, and hamstrings as you push your body up and jump off of the floor.
Control your landing and squat back down.
Repeat 10-15 times for up to 3 sets.
4. Bulgarian Split Squat
It may sound like some fancy European dance, but the Bulgarian split squat is anything but. It’ll fire up your quads and glutes while challenging your balance. Bulgarian split squats are great for building and maintaining single-leg strength and stability as we age.
Here’s how to do a Bulgarian split squat:
Grab a bench or plyo box that’s about the same height as your knee.
Stand a few feet in front of the box with your back facing the box.
Place your right foot, face down, on the top of the box.
Your left foot should be under your hips and shoulders.
Lean slightly forward with your torso as you squat down.
Drive through your heel as you stand back up.
Repeat 10-15 times and then work the other leg. Do up to 3 sets.
5. Sumo Squat
This variation targets your inner thighs and glutes like nobody’s business. It's ideal for building the strength to lift heavy objects off the ground. Plus, it'll have you walking funny tomorrow - in a good way.
Here’s how to do a sumo squat:
Get into a bodyweight squat position and then step out with your right foot so your feet are 3-4 feet apart.
Point your toes outward.
Hinge your hips back slightly as you bend down into a squat.
Keep your spine neutral, core engaged, and eyes forward throughout the movement.
Pause at the bottom of your squat for a few seconds before you engage your glutes to move back up.
Repeat 10-15 times for 3 sets.
Whatever squat you choose, remember, proper form is key. Keep your core tight, shoulders back and down, chest up, and don't let those knees cave in. Start with bodyweight and progress as you build muscle strength.
Now, let’s get squatting! Your legs might hate you tomorrow, but your future self will thank you when you're crushing life's obstacles like they're nothing.
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