Weighted Squat Variations

As I am sure you have seen, there are many ways to do weighted squats. Even in the variations I offer, they do not cover every possible options. These 4 however are great as you are starting out, and for when you don’t have access to a barbell. My personal favorites are Dumbbell Deadlifts and Kettlebell Squats, but I recommend trying them all to find your preference.

Dumbbell Deadlifts

This variation is a great way to prepare for barbell deadlifts and allow you to comfortably hold dumbbells at your side as you progress. Make sure to really draw back your shoulders & shoulder blades and keep that chest up through the entirety of the squat.

Kettlebell Squats

This variation may provoke your chest and shoulders to fall forward, so please be aware and do your best to avoid this.

Dumbbell Front Squat

Allow the dumbbell to rest against your chest, with the support of your hands and elevated elbows. This is a great way to prepare for barbell front squats.

Goblet Squats

Just like the front squat, you will rest the weight on your chest, but your hands will be cupping around the end of the dumbbell for support. If your wrists bother you, the hyper extension in this variation may not make sense, especially as you progress in weight.

Knee Friendly Squat Variation

Starting with your body weight, give this variation a try. Once you feel comfortable, hold a weight or add a long resistance band around your hips for additional resistance.

Unsure of How to engage the core & tuck the glutes?

Try this movement to help the mind / muscle activation!

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