knebøyvariant

Knebøyvariant refers to any deviation from the standard barbell back squat. These variations are employed for various reasons, including targeting specific muscle groups, accommodating physical limitations, increasing training variety, or improving specific athletic movements.

One common variation is the front squat, where the barbell rests across the front of the shoulders. This variation often emphasizes the quadriceps and requires greater mobility in the wrists and thoracic spine. Another popular alternative is the goblet squat, where a dumbbell or kettlebell is held at chest level. This exercise is often recommended for beginners as it can help teach proper squat mechanics and engage the core.

Other variations include the Bulgarian split squat, which is a unilateral exercise performed with the rear foot elevated, greatly challenging balance and targeting the glutes and hamstrings. The sumo squat involves a wider stance with toes pointed outward, placing more emphasis on the inner thighs and glutes. Zercher squats, where the barbell is held in the crook of the elbows, engage the upper back and core significantly. The type of variation chosen depends on individual goals, equipment availability, and the lifter's biomechanics.