Trainer Tips
Beyond the Squat: Exploring Variations & Benefits
The squat is a fundamental exercise for strengthening your lower body and building muscle. But did you know there are countless squat variations out there, each with its own unique benefits and challenges? Whether you're a seasoned gym-goer or just starting out, this blog post will guide you through some of the most popular variations you can do at Capital Strength in Raleigh and explain how they can benefit your workout routine.
Barbell back squats are challenging due to the complex movement pattern, demanding core strength, and need for proper ankle mobility. Maintaining good form while balancing a loaded barbell can be difficult, and overcoming plateaus requires adjustments to your training program can be a difficult feat.
Incorporating these variations into your routine can help you target specific muscle groups, challenge yourself without fear, and prevent boredom in the long run. With dedication and consistency, you can achieve your fitness goals and unlock the full potential of the squat.
Squat variations & Accessories at Capital Strength
BodyweigHt box squat
This is perfect for beginners because it requires no equipment, helps practice proper form, and builds foundational strength before adding weight. The box helps your body recognize where proper depth is, and is adjustable to your comfort level and can be lowered over time.
Kettlebell goblet
squat
The kettlebell goblet squat's natural grip, balanced weight distribution, and focus on form make it a safe and effective exercise for beginners. It targets major lower body muscles while building core strength and promoting proper form.
MARRS-bar squat
The Marrs-Bar reduces stress on the neck, back, and joints, making it perfect for injury rehab, limited mobility, or maximizing gains and minimizing risk for healthy lifters. Its unique harness distributes weight like a backpack, eliminating neck strain and allowing athletes to focus on form and load more weight.
barbell back squat
The barbell back squat is a compound exercise where you lower your body while carrying a weighted barbell across your back, challenging major leg muscles and building impressive strength.
belt squat
utilizes a belt around your hips instead of a barbell, allowing deeper squats and reduced stress on your upper body. You can think of it similarly to a standing leg press variation.
pendulum squat
The pendulum squat, like a swaying pendulum, uses a counterbalance to guide you through a deep squat with a dynamic arching motion, targeting your quads.
smith machine squat
A controlled squat experience with the barbell locked on a fixed track, allowing for focused leg development and a safer feeling way to squat. Depending on the bar and foot placement you can target different muscles in your legs and core.
leg press
A seated exercise targeting your quads, hamstrings, and glutes, pushes a weighted platform away from you. You can put emphasis on certain muscles depending on your foot placement. Using one leg at a time is a great way to build your legs.
leg extensions
A targeted exercise for your quads, isolates and strengthens the front of your thighs by extending your legs against a weighted pad attached to a machine. This can be used as a warm-up or a finisher depending on your intensity.
Leg curls
A targeted exercise for your hamstrings, isolates and strengthens the back of your thighs by pulling your legs against a weighted pad attached to a machine. This can be used as a warm-up or a finisher depending on your intensity.
machine hip thrusts
A potent glutes builder, involves pushing your hips against a padded lever while your back is supported, maximizing glute activation and minimizing stress on your lower back. If you're looking to build your glute muscles - this is it!
trap bar deadlifts
A versatile lower body exercise, involves lifting a weighted hex bar from the floor with neutral grip handles, engaging your quads, hamstrings, glutes, and core for explosive strength and powerful posterior chain development.
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