40 squat techniques | Resistance bands vs Weights

C​orrect squat techniques train buttocks, hips, lower and upper back muscles. We’ll talk about the benefits and variations of squatting with proper form: resistance bands vs weights?

Here is the bottom line:

Adding this type of exercise to your regular training program will not only give a tangible visual effect in the form of elastic round shapes. In addition to that, it will also significantly reduce the injuries to the knee joint.

Increase the load using the best resistance bands in 2020.

Number of squats for adult men

Body Weight Untrained Novice Intermediate Advanced
11480145 175 240

Number of squats for adult women

Body Weight Untrained Novice Intermediate Advanced
97 4585100130

Part 1: bodyweight squats

We have selected for you 40 variations of different squats, belonging to four different categories of exercises:

  • With its own weight (without additional equipment).
  • Plyometric (explosive fast movements, jumps).
  • With free weight (with dumbbells or barbell).
  • Using additional equipment (on simulators).

Resistance band vs dumbbells?

Each type of squat is devoted to separate sections. Now you can get full-scale pleasure from your workout!

Now we parse squats with your own weight. You will find answers on the following questions. Do resistance bands work as well as weights? Can resistance bands replace free weights? Do exercise bands build muscle? Can you get big with resistance bands? Let’s go!

Regular squats

Firstly, stand straight, put your feet shoulder-width apart, feet parallel, arms stretch forward, palms down. Secondly, look ahead, keep your abdominal muscles in tension.

Without changing the position of your arms, bend your knees until your hips are parallel to the floor. Strain your gluteal muscles, as it seems if you are sitting on a chair.

There is a popular belief that when doing squats, your knees should not go forward by the toes. Do not worry too much about the observance of this rule. Be sure of it, because this also can’t be done depending on the length of the limbs and the flexibility of the hip joints.

In fact, the knees can still go further and there is nothing terrible in this. As long as you do not experience pain – everything is in order. Return to the starting position.

On one leg

Did you notice that one leg is somewhat stronger than the other? This is typical for most people! By doing squats on one leg, you can even out this muscular imbalance. Stand in the starting position for normal squats.

Now, lift the left leg up, slightly bending the knee. You can move your foot forward or backward depending on which position you feel more stable.

Relying only on the right foot, go down as far as you can. Return to the vertical position. Try not to put your left foot on the floor between repetitions. However, if necessary, you can lean your hand on a chair or wall.

Repeat the exercise on the other leg to balance the load.

Squats with pulsation

To start with, perform a regular squat. But, instead of returning to a standing position – linger at the lowest point, when the hips are parallel to the floor. Perform three small, quick, springy movements with your pelvis up and down a few centimeters.

Congratulations! You have done it!


If you want to impress people in the gym or at a party, or just to maximize your legs – learn how to make a gun. This exercise is not easy to master, but its results are really impressive.

Stand level and stretch your arms with your palms down. Transfer your body weight to your right leg, and lift your straight left leg in front of you parallel to the floor and your arms.

Slowly squat on your right leg until your hips touch the heel. At the bottom of the left leg should be at a height of several centimeters from the floor. Congratulations – the easy part of the exercise you have done!

And now your task is to get back, trying not to fall and not to lower the left leg on the floor.

This exercise is only suitable for people who are in excellent physical shape. If while you are just a beginner athlete, you can use this exercise for inspiration. So, you can make more simple options. To be truly said, the squat gun is really hard!

Squat “on the chair”

The fact that this exercise is called “chair” does not mean that you can take a chair and sit happily on it. Stand up straight, put the feet together. Sit down, pushing the pelvis back until your hips are parallel to the floor as if you are falling into a chair.

Hands pull up for balance. Further, you can return to the starting position or complicate your task and stay in a sitting position for a few seconds.

Squatting “on the chair” on the toes

A complicated version of the previous exercise. Stand with your feet together and stand on your toes.

Stretch your arms in front of you parallel to the floor. Drop your hips on an imaginary chair, and balance with your hands, lifting them up. The main task is to stay on your toes and not fall. Slowly get up.

Eagle Pose

Those who think that squats are too boring will be pleased with this exercise. Stand-level, put your legs together and spread your arms to the sides. Now lift your right leg and clasp it with your left leg, foot clasp the back of your left tibia.

If you cannot do this, simply place the thigh of your right leg on the thigh of your left.

Now place your hands in front of you so that your right elbow is under the left and bend your elbows. The forearms should be together. Now try to sit down. If you keep your balance well, then you can do it.

If someone is looking at you and shamelessly making fun, tell him that pretzels are your favorite food. Of course, if you can talk in that position. Well, if you do not understand anything written above and are entangled in your own limbs, just look at this picture.

Grand plie

Fans of the film “Black Swan” on the note. Stand with your heels together and your socks apart.

Without taking your hips back, bend your knees and sit strictly down as deep as you can. The heels at the lowest point can be pulled off the floor. Return to the starting position. Ballet tutu when performing this exercise is required!


Can this exercise be called squatting? Or is it more stretching? Maybe a brace? It sounds like something not very … This exercise is perfectly working on the muscles of the supporting leg and at the same time serves to stretch the free leg.

Stand with your legs together, your knees slightly bent. Now lift the right leg up, bend it at the knee and place the ankle on the knee of the left leg. Slowly, so as not to lose balance, squat on your left leg until your hips are parallel to the floor.

Try not to twist the hips in one direction or another. Slowly rise. Repeat on the other leg.


Start performing this squat by standing in a sumo position. Legs need to be placed widely, and the socks spread out. Bring your hips back and squat to the right angle at the knees. Strain the gluteal muscles. Return to the standing position.

Sumo on toes

For greater coolness and increase the load on the hips and buttocks, perform a sumo squat, standing on toes. Try not to lower the heels to the floor during the whole movement.

Buttocks to heels

Stand up straight, feet together, arms stretch forward with palms down. Bend your knees and go down until your buttocks touch your heels. The heels during this exercise will involuntarily lift off the ground, and the knees will move forward far beyond the level of the toes.

You do everything right! At the lowest point, place your hands on the floor, supporting yourself slightly. Return to the starting position.

Cross legged squat

Stand straight, feet shoulder-width apart, hands on hips. Now move your right foot back and to the left. Sit on both legs. Both knees should be bent at right angles. Keep weight on the front foot. Return to the original.

Squatting with a twist

Put your legs shoulder-width apart. Do an ordinary squat. At the exit of the squat, lift the right knee and, having twisted the body, reach the left elbow with the knee. Repeat on the other leg.

So, you have a full and diverse training of the lower body, consisting of only simple squats. Regularly performing these exercises, you will achieve truly amazing results!

Part 2: plyometric exercises

We continue to sort out squatting, and in our menu today there are nine very hot plyometric exercises. The editorial staff of askyourfitnessquestion.com recommends these training elements to trained athletes, CrossFit lovers, and notorious fitness fans.

Plyometric exercises are called, the technique of which involves explosive muscle effort. These exercises almost always contain jumps. They burn a huge amount of calories, develop power, speed and reaction. Plyometric training is very fond of football stars and Hollywood celebrities.

What are you worse?

I think it is not necessary to remind about the obligatory warm-up before such a harsh workout? Want to pump your body to the maximum? Forward!

Jumping squats

Plyometric movement is called if both legs are off the ground at the same time. In other words – this is a jump. Such exercises maximize your muscles and add cardio load to your strength training.

Thus, to complicate the usual squat – add jumping to it. So, squat down, and then with a sharp effort unbending your knees, jump up. Land on slightly bent legs.


Frogs, as you know – great jumpers. Wake up the inner amphibian! Sit down with your legs wide apart. Socks apart, the basin almost touches the floor. Put your hands on the floor in front of you.

Now jump with your arms up! Land again in the frog pose.


Sit with legs wider than shoulder width, spread your arms around as if you are standing on a surfboard with your right side forward. And now, with a jump, turn around, landing on the board in another side.

Squatting on an Obstacle

This option is a jump squat for people who love training more difficult. Stand in front of a big steady obstacle.

You can use the step platform. Make an ordinary squat, push hard off the floor and jump with both feet on the obstacle. Upstairs, do a squat again and jump back. Land very softly! Start with small steps, then be able to increase the height.

Then, when you work out the movement well, you can raise the height. Be very careful, this is a difficult exercise. Without good training, you should not practice it, because it is very easy to get injured.

Squatting with a jump – knees high

Dip in a low squat, legs on the width of the pelvis. Jump sharply, at the top point, trying to raise your knees as high as possible and slap them with your hands (or on the side of your shins).

Land again in a low squat. You do not have to stand between repetitions. We sat down – jumped, sat down – jumped. Believe me, you have not warmed up so long ago!

Without leaving a squat

Do the usual squat. Make a springy movement with your pelvis down and jump without straightening your legs. Land on bent legs and repeat. Do some quick jumps. You do not straighten the body throughout the entire exercise.


Squat down, put your hands in front of you. Jump back legs and take the position of the bar. Again, jump back to the squat and jump up. Land on your haunches again and repeat the exercise.


Ninja exercise is actually simpler than it sounds. Stand on the floor on your knees, hands down on the sides of the body. Strain your buttocks, quadriceps, and hips with all your strength.

Stretch your legs sharply, pulling them forward and landing in a low squat. Waving hands will help you give impetus to the body and increase dexterity. On our knees, we become cautious, in no case hit them on the floor.

Russian jump squats

The starting position is almost the same as for the sumo squat. Only legs set shoulder-width apart and socks apart. Transfer the weight to your right foot. Then, throw your left aside in a jump. Land on both legs. Transfer the weight to your right leg and repeat the movement in the other direction.

Well, are you still alive? Congratulations – you did a great job!

Part 3: using resistance bands

We offer you a selection of exercises for which you can use various additional equipment. We will not ignore either the TRX elastic loops, the Bosu ridiculous bubble, or fans favorite gym training Smith’s machine. And for something else, the place will remain!

Choose among fitness equipment (namely resistance bands) recommended by our fitness experts.

TRX Pistol

The classic version of the “pistol” exercise may be too difficult to complete. It requires high muscle control, strength, good balance, and coordination. Most practitioners simply fall on the fifth point and get bruised.

With the help of a simple TRX simulator, you can significantly simplify your life and still learn how to perform a malicious gun. I will explain a little what TRX is.

This is a pair of elastic straps with handles at the ends. TRX is attached to the wall or ceiling and is used to create additional load or support.

So, stand in front of the TRX, pull the straps over the handles with the arms extended. Raise your left leg and slowly lower on your right leg, supporting yourself with the help of a simulator. Try to get up using only your own strength. If it’s difficult for now, help yourself by pulling the straps.

One leg in the TRX loop

About what is TRX we have already told. Bend your right knee and move it backward. Hook the foot onto the TRX loop. Left foot slightly jumps forward so that there is sufficient distance between the legs.

Slowly squat on your left leg, keeping your back straight. Rise up.

Squatting on Bosu upside

Want to become like an equilibrist in a circus?

You have this opportunity. To do this, you will need to put the Bosu simulator with the convex side down.

Do a squat in front of Bosu, jump out of the squat and land on its flat surface. Be careful – the playground is unstable, you have to keep your balance! Keep your legs shoulder-width apart and help yourself balance with your hands.

If you are a more cautious and prudent person, just put one leg after the other on Bosu and perform squats on its surface without jumping.

Bosu squats

Return Bosu to its normal position – “bubble” up. Stand on it with both feet and start to do squats. In addition to the main groups, the small muscles of the legs and the bodywork.

Squats against the wall

The ghost of physical education in high school has returned to haunt you!

But do not be afraid: this time no one will stand over you with a stopwatch and an expression of disapproval on your face. Stand with your back to the wall, feet on the width of the pelvis. Sliding your back down the wall, go down to that level until your hips are parallel to the floor.

Now hold this position for as long as you can. No, you have not finished! Stop whining! Seriously. You should feel a real burning sensation in the muscles. Just stay in this position, and we will come and check. Maybe.

Squat with one foot on a support

In fact, these are ordinary squats, only one leg needs to be put on a step platform or Bosu. When performing the exercise, the body must be kept straight. Thus, one leg will be bent more, and the other less.

Train your balance and coordination. After you have completed all the repetitions, put your other foot on the support.

Squat with elastic band

Elastic workout bands vs weights? Resistance bands will help you to increase the load during the squatting.

Tie the ribbon around the legs just above the knees. Make an ordinary squat and stay at the bottom. Now, without straightening and turning the knees, take a step with your left foot to the side. Put your foot back in place.

Without leaving the squat, set aside your right leg. Come back. You can walk with both feet alternately, or take a few steps right, and then a few lefts. If you want to further increase the load – tie another tape around your ankles.

Squatting in Smith’s simulator

If you feel that you want to try the exercises with the burdening, but looking around, you find in your gym only creepy metal monsters – do not worry!

Smith’s machine is a simulator that allows you to do weight squats without the risk of injury. Go to the simulator and crouch a little, place the barbell in the back just below shoulder level.

Grasp the fingerboard with both hands with a straight grip. Lift to remove the bar from the clips. Squat to a right angle in the knees, pushing the pelvis back. If at some point you realize that you can no longer – just slide the bar forward and lower it so that it stands on the racks.

Squat “four” leaning on the wall

If a simple squat at the wall doesn’t cause you any difficulty – try to make a “number four”. This option will be more load on the supporting leg. And the thigh of the second leg will stretch.

So, lean your back against the wall and sit down for a while. Bend the right leg at the knee and place the foot on the knee of the left leg. Now, crouch down on the left leg to parallel with the floor.

Hold the position as long as possible. Repeat on the other leg.

Walking in a squat on a treadmill

I will tell you in confidence, the treadmill can be used not only for running. This simulator costs a lot, so let it bring the maximum benefit! With this exercise, you can work out your quads, buttocks, and inner thighs. Stand on the side track and get into a squat, legs spread wide.

Now turn on the track at the smallest speed: 1-2 kilometers per hour, not more. Now, with one foot, step toward the display, and the other with the edge in the middle of the track. At each step, you need to squat. Step so, until you feel a burning sensation in the muscles, then turn the other side.

Do you think it is very easy? Add a tilt!

With the help of additional equipment and simulators, you can infinitely diversify your workouts. The most important thing is to learn and to understand your own body. It is necessary to know the mechanics of the muscles and joints. Good luck!

Part 4: using weights

Resistance bands vs weights?

It is known that training with additional burdens develops muscles much more intensively and, accordingly, forms a figure more quickly. Therefore, we will not defer and begin to perform squats with free weight – dumbbells, bodybuilders and barbells.

You can choose any of the options below and combine them with exercises without weight, jumping or other loads, depending on the level of your physical fitness and objectives of the training.

What kind of resistance do dumbbells provide?

The use of burdening in your workouts additional load in the form of dumbbells or barbells, you will force the muscles of the hips and buttocks to work much more intensively. The main advantages of this training:

  • High energy costs. Performing exercises in fat burning mode (low weight and a large number of repetitions), you will achieve results in weight reduction much faster.
  • Intensive muscle training. If you have long wanted to pump up rounded buttocks and tighten your hips, training with weights for you. The mode of operation is slightly different than in the previous paragraph. Perform 8-12 repetitions, we take the average weight or above average.

If you have never worked out with dumbbells or a barbell before, pay special attention to the technique of doing the exercises. This will save you from getting injured and will achieve maximum results.

Let’s move, actually, to the options of squats.

With the barbell on shoulders

So, you mastered basic squats and began to perform them on a regular basis. Some time passed, and you noticed that in order to still get a good load, you have to squat almost from morning to evening.

This means that it is time to learn to work with weight.

For example, you can use a non-heavy bar or bodybuilder. Stand up straight with feet at shoulder width. Take the bar with a straight grip and place it just behind the shoulders just below the neck.

Now start doing squats. Since you are not squatting in Smith’s simulator and you have no support, your body stabilizing muscles will work very intensively. Keep your back straight and keep track of your movement.

It must be remembered that adding training weight increases the risk of injury. Therefore, for the first time, start classes with an experienced trainer. Then, you will be able to practice independently.

With the barbell on the chest

This exercise is somewhat more complicated than the previous one for most people.

Take the bar with a straight grip and place it on the level of the upper chest. Obviously, the elbows in this position should be held high. This type of squat loads quadriceps more than the previous one. But, the back must be kept straight all the time.

With barbell overhead

This exercise looks simple, but in fact – this is one of the most difficult types of squats.

Perhaps, he is so complicated because of the need to keep the balance during the run. On the other point of view, it is because of the requirement to hold the barbell on the outstretched hands.

So, place the barbell on the shoulders and squeeze it up. The palms should be wide apart, in other words, use a wide grip. Now, holding the barbell on outstretched arms, try performing a basic squat. Do the exercise very slowly and carefully.

Squat + bench press

Take the barbell on the shoulders.

Feet can be placed in a classic position, and wider shoulders toes apart. In the first case, quadriceps work more, in the second – gluteal muscles. Rising to a standing position, squeeze the barbell up. Dip on the shoulders again. Sit down in a squat.

When you finish doing the exercise – gently carry the barbell over your head and, without bending your back, crouching, lower it to the floor. This exercise can also be performed with a pair of dumbbells, holding them in each hand.

Farm squats

Imagine a beautiful sunny day on the farm. You admire your crops and, perhaps, choose a tomato-another for a snack.

And then suddenly you remember that you urgently need to bring two buckets of feed – to feed the inhabitants of your farm. Despite the fine day, you pick up the buckets and do the work.

So here, almost the same. Here are two heavy dumbbells. Stand between them and squat. Take the dumbbells with both hands and stand up straight with your back straight. Repeat the exercise.

X-squats with weight

Take small dumbbells in both hands. Legs set wider than shoulders, toes expand diagonally. Then, do a deep squat, lowering the dumbbells between your legs.

While lifting, bend your elbows first, then when you get up, squeeze them up above your head. Your body should resemble the letter “X”. Repeat.

With dumbbells, weight or barbell from the crossbar

Hold a dumbbell or barbell at chest level with both hands.

For example, you can imagine that this is a child in your hands. Perform a basic squat without sudden movements, so that the “child” does not suffer. By the way, keep your weight close to your chest and stand firmly on your legs. Return to the standing position.

In this section, we complete our cycle of 40 kinds of squats, we hope you enjoyed it!

Correct squat technique

Squatting is among our most natural activities. We perform it regularly, sitting down on a chair or chair when we drop something on the floor, and we don’t even know how useful it is.

Not less beneficial are 10 burpee variations you must try.

The benefits of squats
  • strengthens the muscles of the hips, bark;
  • improves posture;
  • builds muscle mass;
  • engages most of the muscles in the lower body;
  • creates the necessary load on the cardiovascular system;
  • increases the endurance of the body;
  • improves coordination of movements.

Squat regardless of age! We start to do squats from school or visiting children’s sports clubs.

Exercise is effective and useful not only in young but also in old age, it helps to maintain vigor and activity, improves the functioning of the cardiovascular system. Elderly people need a light workout before doing it.

The overall effect of exercise

Squat helps to strengthen the body. Performing it, you use most of the muscles of the lower body. Changing the technique of movement, you pump the gluteus muscles, hips, and even the lower leg.

A good load goes to the abdominal muscles, lower back. Beautiful taut buttocks – decoration of both female and male bodies. Tightened figure – the result of a complex training crossfit, whose program includes squats.

Squats perfectly strengthen the knee tendons, hip, knee and ankle joints. SO, they are used in rehabilitation programs after injuries with a mandatory warm-up and strict control of the load.

Squatting technique

You can squat on both legs, on one leg, with support, with weight, with lifting arms.

Fortunately, this is not a complete list of ways to do the exercise. Despite the difference in performance, all types of techniques have similar biomechanics. So, more about the technique of doing squats.

General squat technique
  • Place your legs at shoulder width. Arrange the feet so that the socks are slightly turned to the sides.
  • Keep your knees and socks in one direction. Transfer weight to your heels.
  • Foot tightly against the floor and do not lift them.
  • Keep the lower back “boat” with a slight deflection. Do not round it.
  • While doing that, try not to lean forward. Watch your posture.
  • Do not bring your knees inwards and do not move them to the sides, getting up from the lower position.
  • Consequently, make a deep breath at the beginning of the exercise. (In the end-exhale)

Elastic workout bands vs weights

Additional equipment is needed for squats with elastic bands or weights (dumbbells, weights, barbells).

For strength training are used
  • Elastic bandages for knee and wrist joints;
  • Special overalls for squats.

Powerlifting overalls are used only with bandages. They do not give your back to bend while squatting with weight. Covering the leg helps to startup from the lowest point.

To say more, to increase the efficiency of the jumpsuit professional powerlifters use a special belt.

To perform squats in the gymnastics complex for pregnant women, a gymnastic pole (stick) is used to reduce the load. Moreover, people actively use it as part of physical rehabilitation after spinal or limb injuries. The athlete sets himself this stick upright and uses as support.

To perform Bulgarian squats need a bench or other support. Resting in it with the toe of the loosened leg, you need to sit down so that the thigh of the supporting leg is parallel to the floor.

Also, physical exercises in general (and squats, in particular) are an excellent prevention of osteoporosis and other age-related diseases.

Everyday squat workout routine

How to pump up the squats? Pump up the buttocks and thighs, make the legs tucked up, and the squats for a month will help make the shape slim. Choose the optimal exercise performance.

Use special equipment, such as unique set – AQUIVA Balance Board+Resistance Bands.

Before beginning your workout, warm yourself up. Make sure your feet and back are in the correct position and begin to squat. Watch out for proper breathing. Lowering, inhale, rise as you exhale.

In fact, you should increase the load gradually to avoid injury.

For proper training, use the squats program table. Save it and record your daily milestone.

Day1st approach2nd approach3rd approach4th approachTotal squats number
4day off
8day off
12day off
16day off
20day off
24day off
28day off

What harm can squat do?

Squats by themselves are not dangerous. They become dangerous when they are incorrectly performed. Squats create pressure on the knee joints and tendons, and the spine, especially when performed with weighting.

Before you start training with squats, make sure that they are not contraindicated to you.

Contraindications to performing squats
  • Diseases of the knee joints (arthritis, arthrosis) and hip.
  • Spinal diseases and injuries (scoliosis, lumbar osteochondrosis).
  • Diseases of the cardiovascular system.
  • Overweight.
Common mistakes newbies make, that leads to injuries
  • Training without warming up. Do not warm up the muscles, you can not start training.
  • Forcing events. Some beginners check the limit of their capabilities, grabbing at more than the desired weight or want to quickly achieve the desired result. There is the pain in the joints and muscles, sprains, injuries.
  • Bent back. Improper posture during exercise threatens spinal injuries.
  • Training, despite the pain. With the slightest pain, the occupation must be stopped.


Practically always, the benefits of squats exceed the potential harm from them a hundredfold. (with the exception of those cases when classes are contraindicated for health reasons). The exercise is recommended for children and adults of any age.

Regularly squatting, you strengthen the muscular system, become stronger, stronger, more energetic, slimmer.

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