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To be a better runner, you need squats—and multiple types.
When it comes to setting race PRs and fending off running injuries, there are few exercises better than the squat.
“Squats are the foundational exercise for every runner,” explains Janet Hamilton, C.S.C.S., an exercise physiologist at Running Strong in Atlanta, Georgia. “They build functional strength through the legs and hips, develop proper range of motion in the ankles, and shore up muscle imbalances to prevent the risk of injury.”
Still, no two squats are the same, and if you’ve been performing the same bodyweight workout season after season, it’s time to switch things up. A change in stance, load positioning, and technique can dramatically alter the focus of your squats, allowing you to better hammer your glutes, prep your quads for hills, or improve your stability when you need it. Check out the six variations below, with tips on how to do them best.
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