Below are various squat exercise videos. Some of the videos are a few years old and are not great quality. They were taken back when 3 mega pixel cameras were top of the line. They still will give you proper instruction on how to do various squat exercises.
1. Med Ball Squat: Beginner. Focus on slow and controlled form and get low. Ideally, your hamstrings should be parallel to the floor in the bottom position. If you find this difficult begin with only your body weight. If you have difficulty getting low elevate your heels slightly (half an inch) with a board or small 2.5 lbs plates.
2. Exercise Ball Squat. Beginner to intermediate. When first attempting use only your body weight. Gradually increase difficulty by holding a dumbbell in each hand.
3. Barbell Back Squat. Intermediate to advanced. Always, always, focus on form and getting low. Don't put on too much weight and sacrifice your form.
4. Barbell Front Squat. Intermediate to advanced. Get low and do not sacrifice form for more weight.
5. 1 1/2 Back Squat. Advanced. Great for a change from the regular back squat and also for putting size on your legs. I prefer to work in the 6-8 rep range for this exercise. Do slow and do not bounce with the weight.
6. Barbell Squat on to toes. Advanced. This is more of an explosive squat so focus on coming up quicker and up on to the balls of your feet. I prefer to work in the 5-8 rep range.
7. Dumbbell Front Squat: Beginner. A variation from the barbell front squat. Focus on keeping your elbows high throughout the entire movement.
8. Dumbbell Split Squat: Intermediate to advanced. Focus on keeping your front foot flat throughout the entire movement. Begin with just your body weight to get the correct form and then progress with dumbbells in each hand. You can also hold a med ball for added resistance.
9. Dumbbell Overhead Split Squat: Advanced. A medicine ball can also be used as a substitute. A great full body exercise.
10. Medicine Ball Jump Squat: Intermediate to advanced. These can be included in plyometric or conditioning programs. As with all explosive movements, do the medicine ball jump squat at the beginning of the workout when your legs are fresh.
11. Barbell Jump Squat: Intermediate to advanced. These can be included in plyometric or conditioning programs. As with all explosive movements, do the barbell jump squat at the beginning of the workout when your legs are fresh. The focus is speed so use a light weight that will not slow you down.
1. Med Ball Squat: Beginner. Focus on slow and controlled form and get low. Ideally, your hamstrings should be parallel to the floor in the bottom position. If you find this difficult begin with only your body weight. If you have difficulty getting low elevate your heels slightly (half an inch) with a board or small 2.5 lbs plates.
2. Exercise Ball Squat. Beginner to intermediate. When first attempting use only your body weight. Gradually increase difficulty by holding a dumbbell in each hand.
3. Barbell Back Squat. Intermediate to advanced. Always, always, focus on form and getting low. Don't put on too much weight and sacrifice your form.
4. Barbell Front Squat. Intermediate to advanced. Get low and do not sacrifice form for more weight.
5. 1 1/2 Back Squat. Advanced. Great for a change from the regular back squat and also for putting size on your legs. I prefer to work in the 6-8 rep range for this exercise. Do slow and do not bounce with the weight.
6. Barbell Squat on to toes. Advanced. This is more of an explosive squat so focus on coming up quicker and up on to the balls of your feet. I prefer to work in the 5-8 rep range.
7. Dumbbell Front Squat: Beginner. A variation from the barbell front squat. Focus on keeping your elbows high throughout the entire movement.
8. Dumbbell Split Squat: Intermediate to advanced. Focus on keeping your front foot flat throughout the entire movement. Begin with just your body weight to get the correct form and then progress with dumbbells in each hand. You can also hold a med ball for added resistance.
9. Dumbbell Overhead Split Squat: Advanced. A medicine ball can also be used as a substitute. A great full body exercise.
10. Medicine Ball Jump Squat: Intermediate to advanced. These can be included in plyometric or conditioning programs. As with all explosive movements, do the medicine ball jump squat at the beginning of the workout when your legs are fresh.
11. Barbell Jump Squat: Intermediate to advanced. These can be included in plyometric or conditioning programs. As with all explosive movements, do the barbell jump squat at the beginning of the workout when your legs are fresh. The focus is speed so use a light weight that will not slow you down.
13. Speed Squats: Intermediate to advanced. Can be done anywhere and can be made more challenging by holding a med ball. Do anywhere from 10 to 50.