Neglecting one
squatting variation over the other (either because you are better at one than the other, or simply just because) can leave you vulnerable to strength and muscle imbalances and / or stagnation.
Not exact matches
Make sure that you have the
Over - head
Squat down before jumping into this
variation.
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over 50 innovative Single Leg
Squat, Deadlift and Hybrid exercise
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The bar should remain balanced
over your mid-foot, in any
variation of the
squat you choose.
These types of exercises include the bench press (flat, incline and decline),
squats (and other
squat variations), deadlifts (and other deadlift
variations), rows (bent
over barbell / dumbbell rows, t - bar rows, seated chest supported rows, etc.), pull - ups, dips, and overhead presses.
In addition, split
squat variations can be performed with a range of different types of external resistance, including barbells (e.g. McCurdy et al. 2010), dumbbells, or even elastic resistance bands looped under the front foot and
over the shoulder (e.g. as lunges performed as described in Jakobsen et al. 2012).
You can incorporate
variations of the
squat, in order to target different muscles more specifically: The front
squat focuses more on the quadriceps, whereas the back
squat (recommended
over the front
squat, because it recruits more muscle activation) works the gluteals and hamstrings more.