--- title: Squat Variation | BridgeAthletic description: An at-home squat variation brought to you by BridgeAthletic in collaboration with EXOS. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  image: https://s3.amazonaws.com/bridge-tracker-image/organization_logos/Bridge-Athletic_058_Optimized.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://s3.amazonaws.com/bridge-tracker-image/organization_logos/Bridge-Athletic_058_Optimized.jpg) May 13, 2020 By BridgeAthletic # Squat Variation | BridgeAthletic Share: - - -   This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a squat variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  **Variation 1:Split Squat** **Cue 1:**Standing, feet in lunge position. Back flat and chest up. Front knee over front ankle. **Cue 2:**Sink hips. Front knee over front ankle. Back knee toward floor. Chest up and back flat. **Cue 3:**Drive through front foot, lifting body. Chest up, back flat. Reset and repeat. **Variation 2: Squat** **Cue 1:**Stand. Feet at hip width. Chest up, back flat. **Cue 2: **Sink hips, butt back, thighs parallel to floor. Extend arms in front of body. Hold. **Cue 3: **Drive through heels to start position. **Variation 3:Lateral Squat** **Cue 1:**Stand, wide stance. Back flat, chest up, arms extended in front of body. **Cue 2:** Transition weight to one side. Sink hips, butt back. Knee over ankle. Toes should remain straight ahead. **Cue 3: **Drive through heel, return to starting position. Repeat movement for opposite leg. **Cue 4:**Return to starting position. Repeat, alternating legs for prescribed reps.   [![New call-to-action](https://no-cache.hubspot.com/cta/default/414934/cb3aba6d-41b5-4b4d-ad80-b1508f1d4b48.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/cb3aba6d-41b5-4b4d-ad80-b1508f1d4b48)     #### About the Author [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1246672403.png?width=75&name=file-1246672403.png) At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/ChatGPT%20Image%20Jun%2017%2c%202026%2c%2002_58_05%20PM.png)](https://blog.bridgeathletic.com/education-freedom-pt.-1) June 17, 2026 #### [Education = Freedom: Pt. 1](https://blog.bridgeathletic.com/education-freedom-pt.-1) Education isn't a degree or a credential, it's what happens when coaches commit to getting better... [Read More](https://blog.bridgeathletic.com/education-freedom-pt.-1) [![](https://blog.bridgeathletic.com/hubfs/unracked_year_in_review_banner_v5.png)](https://blog.bridgeathletic.com/unracked-year-in-review) May 22, 2026 #### [UNRACKED - Year in Review](https://blog.bridgeathletic.com/unracked-year-in-review) Across the first year of the UNRACKED conversation series, top coaches from the NFL, Special... 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[Read More](https://blog.bridgeathletic.com/the-benefits-of-exercise-on-mental-health-and-how-to-program-it) ## Subscribe to our blog Bunch of awesome content ![Bridge Logo-Black-1200px](https://blog.bridgeathletic.com/hubfs/Bridge%20Logo-Black-1200px.svg) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "BridgeAthletic", "url" : "https://blog.bridgeathletic.com/author/bridgeathletic" }, "dateModified" : "2020-05-13T15:29:51.699Z", "datePublished" : "2020-05-13T15:29:51.000Z", "headline" : "Squat Variation | BridgeAthletic", "image" : [ "https://s3.amazonaws.com/bridge-tracker-image/organization_logos/Bridge-Athletic_058_Optimized.jpg" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/squat-variation-2", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ``` ```json { "@context" : "https://schema.org", "@type" : "VideoObject", "contentUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/Split%20Squat.mp4", "dateModified" : "2026-06-19T14:43:28.735Z", "duration" : "PT11.285S", "height" : 720, "name" : "Split Squat", "thumbnailUrl" : "https://api-na1.hubspot.com/filemanager/api/v3/files/thumbnail-redirect/29339724068?portalId=414934&size=medium", "uploadDate" : "2020-05-13T15:26:03.987Z", "width" : 1280 } ``` ```json { "@context" : "https://schema.org", "@type" : "VideoObject", "contentUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/Lateral%20Squat-1.mp4", "dateModified" : "2026-06-19T14:43:28.664Z", "duration" : "PT14.763S", "height" : 720, "name" : "Lateral Squat-1", "thumbnailUrl" : "https://api-na1.hubspot.com/filemanager/api/v3/files/thumbnail-redirect/29339435890?portalId=414934&size=medium", "uploadDate" : "2020-05-13T15:26:06.120Z", "width" : 1280 } ```