The 10 Best Squat Variations A Runner Should Do

The squat is one of the most fundamental exercises for runners. It not only strengthens the muscles in the lower back and legs, but also helps to correct postural imbalances and creates an overall stronger, more injury-resistant runner. With so many different types of squats to choose from, it can be difficult to know which ones are the best for running performance. But fear not, we’ve compiled a list of the 10 best squat variations a runner should do to get the most out of their running.

1. Bodyweight Squats: The bodyweight squat is one of the most basic yet effective squats for runners. It focuses on the muscles in the lower body including the glutes, quads, and hamstrings. To perform a bodyweight squat, stand with your feet shoulder-width apart, keep your core tight and back straight, and then slowly lower your body towards the ground as if you’re sitting in a chair. Make sure to keep your knees directly above your toes as you squat.

2. Split Squats: Split squats are a great way to target the glutes, hamstrings, and quads without putting too much strain on the lower back. To perform a split squat, stand in a split stance with one foot in front of the other and bend both knees to lower your body towards the ground until both legs form a 90-degree angle. Then push back up to the starting position.

3. Bulgarian Split Squats: Bulgarian split squats are similar to split squats, but they target the muscles in the glutes and hamstrings more than the quads. To perform a Bulgarian split squat, stand in a lunge stance in front of a step or platform and rest one foot on the platform. Then lower your body until both legs form a 90-degree angle, making sure to keep your weight on your front foot. Push back up to the starting position.

4. Squat Jumps: Squat jumps are a great way to increase power and explosiveness in the lower body, making them a great exercise for runners. To perform a squat jump stand with your feet shoulder-width apart and then lower your body into a squat. Make sure to keep your core tight and back straight. Then, explosively jump up off the ground and land softly on your feet.

5. Pistol Squats: Pistol squats are a great way to increase balance and core strength. To perform a pistol squat stand on one leg, extend the other leg straight in front of you, and lower your body towards the ground until both legs form a 90-degree angle. Make sure to keep your core tight and back straight. Then push back up to the starting position.

6. Jump Squats: Jump squats are an advanced version of squat jumps that focus more on power and explosiveness. To perform a jump squat, stand with your feet shoulder-width apart, lower your body into a squat, and then explosively jump up as high as you can. Make sure to land softly on your feet.

7. Sumo Squats: Sumo squats are great for targeting the inner thighs and glutes. To perform a sumo squat stand with your feet wider than shoulder-width apart, toes pointed out slightly, and then lower your body until both legs form a 90-degree angle. Make sure to keep your back straight and core tight. Then push back up to the starting position.

8. Wall Squats: Wall squats are great for strengthening the muscles in the lower body as well as improving balance and stability. To perform a wall squat, stand with your back against a wall, feet shoulder-width apart, and then slide your back down the wall until both legs form a 90-degree angle. Make sure to keep your core tight and engage your glutes as you squat. Hold the position for 30 seconds to a minute and then push back up to the starting position.

9. Overhead Squats: Overhead squats are a great way to increase mobility and stability in the shoulders, as well as strengthen the lower body. To perform an overhead squat, stand with your feet shoulder-width apart, with a medicine ball or weight held directly above your head. Then bend your knees, lower your body until both legs form a 90-degree angle, and make sure to keep your core tight and your back straight. Push back up to the starting position.

10. Squat Holds: Squat holds are a great way to increase time under tension and increase strength. To perform a squat hold, stand with your feet shoulder-width apart and lower your body until both legs form a 90-degree angle. Hold the position and make sure to keep your core tight and your back straight. Hold the position for 30-60 seconds and then push back up to the starting position.

Conclusion

In conclusion, a runner’s strength and overall performance can be improved by incorporating a variety of squats into their routine. Each of the variations mentioned in this article have different benefits that can help a runner become stronger, faster, and more injury-resistant. Make sure to always use proper form to get the most out of your squat variations and enjoy the benefits of a strong and robust runner’s body.