---
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. 
---

[Strength and Conditioning Blog | BridgeAthletic](https://blog.bridgeathletic.com)

# [Squat Variation | BridgeAthletic](https://blog.bridgeathletic.com/squat-variation-2)

 Written by [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) | May 13, 2020 3:29:51 PM

 

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.

 

 

 

[View full post](https://blog.bridgeathletic.com/squat-variation-2)

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