---
title: Squatober 2020 | BridgeAthletic
description: A squat variation brought to you by BridgeAthletic in collaboration with EXOS in honor of Squatober.
---

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

# [Squatober 2020 | BridgeAthletic](https://blog.bridgeathletic.com/squatober-2020)

 Written by [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) | Oct 2, 2020 5:54:51 PM

 

Are you participating in Squatober? Here are a few squat variations to add to a workout this month. 

**Variation 1: Bodyweight 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 2: 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 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/squatober-2020)

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