Squats - What variation is there? - UK-Muscle Body Building Community

advancebody · 18-06-2007, 01:09 PM

Hey all,

I'm just wondering if anyone can provide some alternatives to the standard squat which is still as effective.

Personally I hate squats but know how important they are and how many muscles they recruit and want to keep them in my routine and avoid any machine isolation exercises like leg presses which don't deliver as much all over work.

So far I have;

Standard squats
Sumo Squats

Any descriptions would help me loads as well.

cheers

chrisj22 · 18-06-2007, 01:17 PM

Front squats = the daddy IMO.

mookie · 18-06-2007, 01:17 PM

i sometimes do front squats although i do a full body instead of a split so i have to do them before anything else or my arms and shoulders just can't take it lol
http://www.exrx.net/WeightExercises/...rontSquat.html

also on this site is sissy squats, which i have never had the bottle to attempt

squat_this · 18-06-2007, 01:40 PM

Quote:

Originally Posted by chrisj22

Front squats = the daddy IMO.

Agreed.

I don't hold the bar like in the exrx example though. I cross my arms so my right hand is holding the bar by my left shoulder and vice versa, keeping my elbows parrallel to the floor so that the weight sits on my shoulders.

shorty · 18-06-2007, 01:40 PM

i love hack squats..... and bump what chrisj22 says front squats are the best!!

also dumbbell lunges....(there not a squat but are very good!!)

**Robsta** · 18-06-2007, 01:54 PM

I have stopped doing standard squats and am doing front squats instead...
I can't do the same weight but definitely feel it in my outer quad more which is what I'm trying to improve...
I do 4 sets of these, 4 sets heavy leg press, then 4 sets leg ext....

squat_this · 18-06-2007, 04:21 PM

Quote:

Originally Posted by robsta9

I do 4 sets of these, 4 sets heavy leg press, then 4 sets leg ext....

That's exactly the same as I do, except that I do 3 sets on each.

ONE SMART COOKIE · 18-06-2007, 04:27 PM

Tons of variations....

Trouble is are people willing to ACTUALLY try them.....

Back Squats
Front Squats
Overhead Squats
Hack Squats (Machine & Barbell)
Sissy Squats (Couple of variations here)
Jefferson Squats (sometimes called deadlifts)
Zercher Squats
Etc etc etc can`t be bothered writting them all.......

Why not just look here http://www.uk-muscle.co.uk/advanced-...ime-lifts.html and you will see tons of different lifts me and a couple of others brought to peoples attention....

Or buy Bill Pearls *keys to the inner universe* which has over 600 different exercises in it....

shorty · 18-06-2007, 04:32 PM

nice OSC...... Never herd of half of them :confused: Overhead squat sounds like a killer!!!

ONE SMART COOKIE · 18-06-2007, 04:45 PM

Quote:

Originally Posted by shorty

nice OSC...... Never herd of half of them :confused: Overhead squat sounds like a killer!!!

That`ll be because you spend too much money reading Flex et al

They have a lot of uses

advancebody · 18-06-2007, 06:40 PM

Thanks guys, got some good ideas to add some variation now. Roll on the quad busting!

harry_88 · 21-06-2007, 06:16 PM

tried the sissy squats to day, jesus christ are they hard! my abs feel like steel plates now though there definatley becoming a regular for me!

Ultimax · 22-06-2007, 08:27 AM

perhaps I did them wrong but before I got into BB I used to used to do sissy squats as part of my 3 days a week total body (callisthenics) routine and while they really so work your thighs hard and give you a pump, I believe they also place a proportionally high degree of stress on the knee and should only be used by advanced BBers IMHO

JohnOvManc · 22-06-2007, 02:36 PM

For some reason squats hurt the top of my knee cap but leg press doesn't.

I wonder if I could get away with front squats... hmmmmm.

harry_88 · 22-06-2007, 06:51 PM

john try really digging your heels in and lifting the balls of your feet slightly (in a squat rack in case you get wobbly), ive seen a few people that get big knee pains with their feet flat but are fine with the weight on the heel

18-06-2007, 01:09 PM	#1 (permalink)
advancebody Newbie Trainer Join Date: Jun 2007 Posts: 11	Squats - What variation is there? Hey all, I'm just wondering if anyone can provide some alternatives to the standard squat which is still as effective. Personally I hate squats but know how important they are and how many muscles they recruit and want to keep them in my routine and avoid any machine isolation exercises like leg presses which don't deliver as much all over work. So far I have; Standard squats Sumo Squats Any descriptions would help me loads as well. cheers __________________ Live life to the full, you only get one chance To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-06-2007, 01:17 PM	#3 (permalink)
mookie toriphile Join Date: Jun 2007 Location: Scotland Posts: 89	Re: Squats - What variation is there? i sometimes do front squats although i do a full body instead of a split so i have to do them before anything else or my arms and shoulders just can't take it lol http://www.exrx.net/WeightExercises/...rontSquat.html also on this site is sissy squats, which i have never had the bottle to attempt

18-06-2007, 01:40 PM	#5 (permalink)
shorty is 6 weeks out from his winners massage not the kind itraininthedark had lol Join Date: Mar 2007 Location: Oldham, NW Posts: 1,811	Re: Squats - What variation is there? i love hack squats..... and bump what chrisj22 says front squats are the best!! also dumbbell lunges....(there not a squat but are very good!!) __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-06-2007, 01:54 PM	#6 (permalink)
Robsta UK-Muscle Moderator Join Date: Oct 2005 Location: In The Shire Posts: 5,313	Re: Squats - What variation is there? I have stopped doing standard squats and am doing front squats instead... I can't do the same weight but definitely feel it in my outer quad more which is what I'm trying to improve... I do 4 sets of these, 4 sets heavy leg press, then 4 sets leg ext.... __________________ Robsta

18-06-2007, 04:27 PM	#8 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Re: Squats - What variation is there? Tons of variations.... Trouble is are people willing to ACTUALLY try them..... Back Squats Front Squats Overhead Squats Hack Squats (Machine & Barbell) Sissy Squats (Couple of variations here) Jefferson Squats (sometimes called deadlifts) Zercher Squats Etc etc etc can`t be bothered writting them all....... Why not just look here http://www.uk-muscle.co.uk/advanced-...ime-lifts.html and you will see tons of different lifts me and a couple of others brought to peoples attention.... Or buy Bill Pearls keys to the inner universe which has over 600 different exercises in it....

18-06-2007, 04:32 PM	#9 (permalink)
shorty is 6 weeks out from his winners massage not the kind itraininthedark had lol Join Date: Mar 2007 Location: Oldham, NW Posts: 1,811	Re: Squats - What variation is there? nice OSC...... Never herd of half of them :confused: Overhead squat sounds like a killer!!! __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-06-2007, 06:40 PM	#11 (permalink)
advancebody Newbie Trainer Join Date: Jun 2007 Posts: 11	Re: Squats - What variation is there? Thanks guys, got some good ideas to add some variation now. Roll on the quad busting! __________________ Live life to the full, you only get one chance To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-06-2007, 06:16 PM	#12 (permalink)
harry_88 Newbie Trainer Join Date: Jan 2006 Posts: 70	Re: Squats - What variation is there? tried the sissy squats to day, jesus christ are they hard! my abs feel like steel plates now though there definatley becoming a regular for me!

22-06-2007, 08:27 AM	#13 (permalink)
Ultimax Finest quality sports supplements at unbeatable prices! Join Date: Feb 2007 Location: Cheshire Posts: 65	Re: Squats - What variation is there? perhaps I did them wrong but before I got into BB I used to used to do sissy squats as part of my 3 days a week total body (callisthenics) routine and while they really so work your thighs hard and give you a pump, I believe they also place a proportionally high degree of stress on the knee and should only be used by advanced BBers IMHO __________________ Pure Whey Protein and core Bodybuilding Supplements! FAST n' FREE UK Delivery on everything! Pure unsweetened Whey Protein from 6.25/Kg Delivered! L-Carnitine fat burners - 20% Off CREAPURE Creatine Monohydrate 500g - Europe's Lowest Price!!! L-Glutamine and BCAAs - Check Site for latest prices Price Beater Guarantee on ALL Products For an additional 10% OFF on your first order, please use the discount code ULTIMAX during checkout To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Refer a friend and you can save even more - check website for details Try before you buy - for a FREE SAMPLE of unflavoured whey protein, simply PM us with your name and address, or drops us an email with your username and delivery details to To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. .

22-06-2007, 02:36 PM	#14 (permalink)
JohnOvManc Gym Addict Join Date: Oct 2003 Location: Manchester Posts: 231	Re: Squats - What variation is there? For some reason squats hurt the top of my knee cap but leg press doesn't. I wonder if I could get away with front squats... hmmmmm.

22-06-2007, 06:51 PM	#15 (permalink)
harry_88 Newbie Trainer Join Date: Jan 2006 Posts: 70	Re: Squats - What variation is there? john try really digging your heels in and lifting the balls of your feet slightly (in a squat rack in case you get wobbly), ive seen a few people that get big knee pains with their feet flat but are fine with the weight on the heel

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