SQUAT VARIATIONS

Updated: Feb 5

Because squats work so many muscles, we consider it to be an exercise that should be involved in every swimmers dryland workout. In this post we will explore the different variation of squats you can to to help improve your swimming!!

Squats can help improve push offs from dives and turns as well as give your legs strength for kicking. One of the good things about squats is that you can easily increase the intensity to keep things interesting.


Take a look at our list of the many different variations of squats, along with teaching points, that don’t involve any weights.



Basic Squats


- Feet shoulder-width apart

- Chest up, shoulders back

- Hinge at hips

- Strong upwards drive to a standing position

- Great for younger swimmers to start learning the basic movement.


Sumo Squats


- Feet wider than hip-width apart

- Keep knees pointed outward

- Aim to touch the floor with your hands

- Requires good abductor flexibility

- The type of squat to use when using a kettlebell


Narrow Squats


- Feet as close together as possible

- Concentrate to maintain balance

- Use arms to help with balance if necessary

- Try not to lean forward too much

- Great for push-offs after turns


Deep Squats


- Feet at least shoulder-width apart

- Lower your body as much as possible

- Keep heels grounded on the floor

- Watch out for your lower back curving

- Best squat for a range of movement


Side to Side Squats


- Start with feet together

- Step to one side, feet shoulder-width apart

- Perform a squat and switch sides

- Brings in coordination and foot movement

- Great for younger swimmers to develop coordination through their feet


One-Sided Squats


- Start in a wide stance

- Lean-to one side keeping one leg extended

- The squat is performed through the work done by a single leg

- Great for working on legs individually

- Can help improve flexibility


In and Out Squats


- Be careful your knees don’t turn inwards

- Mixes both a narrow and basic squat

- Great for feet coordination

- Plyometrics brought in by jumping

- Great for swimming – uses all the muscle groups in your legs


Front and Back Squats


- Maintain feet at hip-width apart

- Uses calf muscles more for forward and backward momentum

- Maintain upright body position

- Uses coordination, plyometrics, and balance

- Can be used as muscle memory for dives


Jump Squats


- Push through your heels and not your toes

- Drive yourself up activating your glutes

- Keep your spine in a neutral position throughout

- Try to keep a range of movement by keeping hips low on squats

- Can be made harder by putting arms into streamline to replicate dives


Clap Squats


- Careful on landing between each rep – land with soft knees

- Bring feet up and touch together

- Need to have explosive movement

- The higher you clap your feet together, the better it is

- Great for swimmers looking to improve leg power and explosiveness

Check out the video below!!



Recent Posts

See All