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Leg Routine: 6 Ways to Squat with Weights

Leg training days can be tough because our legs are made up of a large group of muscles and activating them can be taxing on the body.

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Squats are one of the best exercises to work your leg muscles. They are comparatively easier than lunges and can be done by anyone.

If you want to benefit from your leg session, you can add weight to your training. Here are 6 barbell squat variations you can do in a day.

1- Cup squats

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  1. Stand tall with your feet spread wide and your hips turned slightly outward.
  2. Hold a dumbbell in front of your chest while keeping your elbows close to your body.
  3. Bend at the hips, knees, and ankles to squat down.
  4. Continue until your hips are slightly lower than your knees.
  5. To get up, push your feet toward the ground and return to the starting position.

Complete 10 reps, rest, and repeat 2 sets.

2- Bulgarian squat

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  1. Get into a split stance with your right foot forward and your left foot raised on a bench behind you.
  2. Hold a dumbbell in each hand with your elbows close to your body.
  3. Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
  4. Exhale and push your right foot (front foot) toward the ground to return to the starting position.

Complete 10 reps, then switch legs. Complete 3 sets with each leg.

3- Dumbbell shoulder squats

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  1. Stand up holding a pair of dumbbells on your shoulders.
  2. Keep your head up, brace your abs, push your hips back, and bend your knees.
  3. Slowly lower your body into a squat, hands by your sides.
  4. Hold this position for a few seconds.
  5. Then push back up to the starting position.

Perform between 8 and 12 repetitions.

4- Barbell squat

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  1. Stand with your feet hip-width apart.
  2. Place the bar just above your shoulders on your trapezius muscles and hold it firmly on both sides.
  3. Bend your knees, push your hips back, and squat down. Lower until your knees form a 90º angle.
  4. Get up slowly without locking your knees and repeat the movement.

Perform between 8 and 12 repetitions.

5- Landmine Squats

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  1. Stand with your feet shoulder-width apart and hold the bar with both hands at chest height.
  2. Keep the weight close to your chest and squat down, bending your knees and pushing your hips back.
  3. Pause for a few seconds in the squat position.
  4. Press through your heels, extend your knees, and drive your hips forward to rise up and complete one rep.

Perform between 8 and 12 repetitions.

6- Dumbbell side squat

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  1. Stand up holding a pair of dumbbells at your sides.
  2. Keep your head up, brace your abs, push your hips back, and bend your knees.
  3. Slowly lower your body into a squat, hands by your sides.
  4. Hold this position for a few seconds.
  5. Then push back up to the starting position.

Perform between 8 and 12 repetitions.

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