Best for- Short Torso
Holding a bar against your shoulders—particularly for those who are short to average height (5’4″)—better distributes weight to the posterior chain without overstressing your teeny lower back. It helps to lose weight achieve a great booty.
Best for- Asymmetry
Holding a weight at each side as you lower into your squat helps you instantly spot and correct any side leaning: If one dumbbell is closer to the ground than the other, something is clearly off. Work on the evening out the weights and, in turn, your body.
Separating your feet more than shoulder-width apart and turning your toes outward help isolate the posterior chain and inner thigh area—and the width opens up room for your pelvis to dip low.
Best for- Long Torso
More upper body means more likely to lean forward as you lower down which basically helps you to run faster. Holding a weight in front of you forces you to shift your own weight back (so you don’t fall over). It distributes the load equally between your glutes and hamstrings and your quads, making it a go-to among professionals.
Best for- Flat Feet
The lack of an arch makes throwing your weight into your heels rather difficult. Lifting your heels can help redistribute weight backward, where it belongs, making each rep more effective.
Best for: Knee Valgus (when your knees rotate slightly inward)
Placing a looped resistance band around your thighs encourages you to assume a more parallel position. As the band pulls your knees in, your brain cues your hip muscles to work harder to counteract the movement.
Best for- Long Legs
Pointing your toes out to 45 degrees (not as extreme as a sumo stance) can give your hips more space to squat lower, as a lengthy lower half makes it tougher to get close to the ground. (Be sure to keep your knees aligned with your middle toe.)
Best for- Short Legs
Squatting to sit on the edge of a box or bench can ease you into a deeper stance than your legs will allow, and eliminate the fear of injury. (The bench is there to support you.)