On The Go Fitness

Fitness at your Convenience!


5 Unloaded Squat Variations

Squats. An exercise that is commonly practiced, yet it is commonly done incorrectly in an unsafe and ineffective manner. Poor posture from daily activities and lack of knowledge of doing them. I am here to provide simple, step-by-step progressions to be able to perform squats in a safe and effective manner.

            The key points to keep in mind while performing all variations of Squats:

·       Feet: On your toes, pointing straight, weight on your heels, toes down.

·       Legs: Straight and braced for stabilization. Knees over toes, not caving inwards.

·       Hips/Torso: Abs and glutes braced while keeping a neutral spine and pelvis

·       Shoulders: Neutral and should not round forward

·       Neck/Head: Also neutral. Be mindful if your head protrudes forward.

·       Torso parallel to your shins while squatting.

·       Bending from your ankles, knees, and hips.


Here are the 5 unloaded squat variations that I will demonstrate today. Try doing 2-3 sets of 15-20 reps in a safe and proper manner before advancing to the next variation:



1.     Box (chair) Squat:

a.     If you have never done a squat or have trouble doing one, start here.

2.     Swiss Ball Squat:

a.     When Box Squats become too easy, find a stable wall and place a swiss ball in between your back and the wall. Make sure you are not leaning too much on the swiss ball.

3.     Wall Squat

a.     For this variation, make sure your legs are in a 90 degree angle. Take quick short breaths and hold this position as long as you can while bracing your legs, glutes, and core.

4.     Standard Squats:

a.     These are pretty challenging and if possible, hold a weight in front of you for a counterbalance and to strengthen and better align your core.

5.     Jump Squat

a.     A more advanced squat that should only be done when you have the proper stability, strength, and power to do so. 

Share this with a friend that can use these tips and feel free to ask me any questions, provide feedback, or give suggestions on future topics. Thank you for your time and see you next week!


Marcos Hurtado CPT, CES

Owner of On The Go Fitness