Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up. My name is Ben

Greenfield and I'm the Get Fit Guy. When you think about the squat exercise, which I introduced

you to in the episode How to Squat safely, you typically think of the back squat, in which you place a barbell

on your back, or the body weight squat, which is the popular air squat you might do in a cardio

class fitness boot camp or body weight workout. But there are many other squat variations you can do

to get better hips, butt, and thighs, or develop more athletic

strength and power. So in this episode, I'm going to give you 13 different variations of the

squat exercise, along with tips for how to do each one. Depending on how you do a squat, you may

work your low back more than your quads or your hamstrings more than

your low back. By knowing different squat variations, you can not only target a body part or

movement more efficiently, but you can also have an option to turn to if your favorite piece

of exercise equipment is getting monopolized at the gym, or you just can't make it to the gym.

So here are 13 variations of the squat, over on the show notes at get fit guide at

quick and dirty tips.com, I'll be sure to put a video link to each one.

Number one is the back squat. And in a back squat, the weight, typically a barbell, is placed across the back

of your shoulders and your upper back. And since it gives you a very good mechanical advantage,

the back squad is good for lifting heavy weights. And it works your quads, but low back, and abs.

Number two would be the front squat. Perform a front squat by holding or racking that barbell on the front of your shoulders and

then squat.

Compared to the back squat, the front squat is better for strengthening your low back and

it can be easier on your knees.

Number three is the lateral squat.

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