10 types of squat

A buffet of squats! Here is a something for everyone⚡️Choose an option with bodyweight or integrate external load. Step 1 to 10 is also an example how to create a linear progressions from easy to more complex. A helpful way in many of the upcoming variations of squats is to elevate the heel bones. When you elevate the back part of the foot you will be less restricted from the ankle joint (dorsal flexion). Elevating the heels helps the body weight to travel more forward and send the knees over the feet.💡

1.) I think this is an excellent way to gradually introduce the squat movement. If you for some reason need to limit knee flexion you can place a cushion in the back of the knee joint. For some individuals this is a great tool to explore the squat motion.

2.) The same as the previous, but now without the cushion. Roll from kneeling to squat and explore different angles of rotation and width of the feet.

3.) Plain squats with the rolled up mat. Make sure your initiate the movement from pushing the knees forward/slightly out.

4.) Add a KB and hold it against your chest as squat down and rise up.

5.) Add a short/long hold at the bottom of the squat. Lower and lift the KB/bicep curl. Stay for one rep (or 2, 3, 4, 5…).

6.) I like to either hold around the heel bone (hook grip) or holding around the opposite ankle. In the rotation of the spine use all segments (lower, middle and upper) and delay the reach from the arm.

7). Combine number 5. And 6.

8.) Hold a light object in your hand and introduce the single arm press in the rotation of the squat. Lean the body weight sideways! You have 50% chance of going in the “helpful direction”.

9.) Arm press with one KB💥

10.) Add a second KB💥💥.

Let me know if you have any questions!

//Magnus Ringberg