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Bored of Squats? Switch Up Your Workout Routine with These 22 Variations
Your lower body workout just got a little more interesting.
By Tiffany Ayuda•
What Are the Benefits of Adding Squats to Your Workout?
4 Bodyweight Squat Variations
3 Plyometric Squat Variations
3 Dumbbell Squat Variations
3 Split Squat Variations
3 Hack Squat Variations
3 Barbell Squat Variations
3 Goblet Squat Variations
Squats are the blue jeans of the fitness world: They never go out of style, and there are many squat variations—for good reason. Your glutes are the biggest muscle in your body, and with proper training, the most powerful. There are at least 40 different types of squats designed to help you deliver stronger athletic performance, make your butt look more shapely and toned, and to help you stay injury free. And if you have “sleepy glutes” (a real thing, caused by too much sitting), squats are one of the best functional compound exercises to wake them up again.
While squats are often known for strengthening your lower body muscles—such as your quads, hamstrings, glutes, and calves—a squat workout can also make everyday tasks easier, says Assal Arian, a Peloton instructor. Your glutes are responsible for helping you walk and maintain good posture, so consider working them the foundation to feeling more powerful in and out of the gym.
What Are the Benefits of Adding Squats to Your Workout?
“Squats improve your ability to perform everyday tasks by strengthening the muscles used in different activities, such as picking up objects, sitting down, and standing up,” Assal says. “Strong quads and glutes make it easier to bend at the hips and knees, maintain balance, and generate the necessary force of these movements.”
As a compound exercise, squats target multiple muscle groups at the same time. For example, in addition to building strength in your legs, they also engage your core, which helps with balance and stability. “When engaged, your core muscles stabilize your spine during squats,” Assal says. “A strong core is essential for maintaining good posture and stability during everyday movements. This, in turn, helps prevent lower back pain and can make activities like lifting, carrying, and bending less physically demanding.”
Squats can also improve your hip mobility—a crucial part of being able to sit down and stand up with control. And depending on the squat workout you do, you may also work your upper body muscles. For example, a dumbbell front rack squat sculpts and strengthens your shoulders. Regardless of the types of squats you enjoy, doing at least one type can ward off a host of other issues, including lower back, hip, and knee pain.
There’s no debate: Squats can help make daily tasks easier—and reduce your overall risk of injury. But how can you add them into your workout routine without getting bored? Enter: Squat variations.
4 Bodyweight Squat Variations
1. Bodyweight Squat
If you’re just embarking on your squat journey, this beginner-friendly version is the perfect starting point.
Stand with your feet hip-width apart.
Brace your core and keep your chest tall. Bending your knees, lower down until your thighs are parallel to the ground. Avoid caving your knees inward or outward.
Press your feet into the ground to stand back up and return to the starting position.
Muscles worked: Quads, hamstrings, glutes, and calves
2. Split Squat
This single-leg squat exercise targets the lower body muscles in both of your legs.
With your feet hip-width apart, take a big step back with your right leg. This is your starting position.
Brace your core and keep your spine upright. Lower your front and back legs toward the floor until they form 90-degree angles. Your right knee should be directly underneath your right hip.
Press your left foot into the ground to stand back up. Repeat for a couple of reps before switching sides.
Muscles worked: Quads, hamstrings, and glutes
3. Pistol Squat
If you want to level up your lower body moves, the pistol squat is one of the most challenging single-leg squat variations. Assal suggests using a chair or wall to help you balance until you’re able to do the exercise unassisted.
Stand with your feet hip-width apart. Extend your arms straight in front of you at shoulder height.
Engage your core. Lift your right foot off the ground, keeping your leg straight in front of you. Shift your weight to your left leg.
Hinge your hips back and lower your body toward the floor by bending your left knee. Keep your spine upright and your chest lifted. Try to bring your left glute as close to your left heel as possible.
Press your left foot into the ground to return to the starting position. Repeat for a few reps before switching sides.
Muscles worked: Quads, hamstrings, and glutes
4. Sumo Squat
A sumo squat requires a wider stance than a typical bodyweight squat, giving you the ability to target the muscles in the upper half of your lower body, Assal says.
Stand with your feet wider than hip-width apart. Turn your toes out to a 45-degree angle. Keep your hands together by your chest.
Brace your core. Maintain a tall chest and an upright spine. Sink your lower body down until your thighs are parallel to the ground. (Your knees will likely track over your toes.)
Press your feet into the ground and engage your glutes and quads to return to the starting position.
Muscles worked: Inner thighs, quads, and glutes
3 Plyometric Squat Variations
1. Jump Squat
Jump squats target the same muscles as bodyweight squats, but they also help train your fast-twitch muscle fibers, which are responsible for enhancing your power and explosiveness.
Stand with your feet hip-width apart.
Brace your core. Keep your chest lifted and your spine upright.
Push your glutes back and down until your thighs are parallel to the ground. At the bottom of your squat, push your feet into the floor to jump up explosively. Extend your arms behind you.
Keep a slight bend in your knees to land softly on the ground.
Muscles targeted: Quads, hamstrings, glutes, and calves
2. Box Jump
Like a jump squat, box jumps help you build explosive power. “Plyometric squats, such as box jumps, are beneficial for athletes like runners, cyclists, and weightlifters, as they improve their speed, vertical jump, and overall athletic performance,” Assal says. Start with shorter box heights and progress to taller ones as you build strength.
Stand facing a box or bench with your feet hip-width apart.
Start into a partial squat, lowering only about a quarter of the way down. Bend your knees and push your glutes back. Extend your arms behind you.
Using power from your glutes and hamstrings, jump your feet onto the box as you swing your arms forward. Slightly bend your knees to soften your landing.
Straighten your legs before you step back down to the ground.
Muscles worked: Quads, hamstrings, glutes, calves, and core
3. Tuck Jump
Tuck jumps focus on improving your leg power, momentum, and coordination, Assal says.
Stand with your feet hip-width apart.
Bend your knees. Sink your glutes into a partial squat, only lowering a quarter of the way down. Extend your arms at shoulder height with your elbows slightly bent.
Engaging your glutes and hamstrings, jump straight up. Your knees should touch the palms of your hands.
Keep a slight bend in your knees to ensure your feet land softly on the ground.
Muscles worked: Quads, hamstrings, and glutes
3 Dumbbell Squat Variations
1. Goblet Squat
Adding a weight to this squat variation does more than just challenge your leg muscles. Dumbbell (or kettlebell squat variations) also force you to engage your core, stabilizing your upper body.
Stand with your feet hip-width apart. Hold a medium or heavy dumbbell with both hands in front of your chest. A kettlebell can also be used for an easier grip.
Engage your core. Keep your chest tall and spine upright. Push your glutes back and down until your thighs are parallel to the ground. Avoid caving your knees inward or outward.
Press your feet into the ground to stand back up.
Muscles worked: Quads, hamstrings, glutes, calves, and core
2. Front Squat
In addition to strengthening your quads, hamstrings, and glutes, front squats also work your shoulders and upper back muscles.
Stand with your feet hip-width apart. Hold a pair of medium or heavy dumbbells in a front rack position or on top of your shoulders. You can also hold a pair of equally-weighted kettlebells in front of your chest, right under your chin, if it’s more comfortable to do so.
Brace your core. Keep your upper body lifted as you lower your glutes back and down. Stop when your thighs are parallel to the ground. Avoid caving your knees inward or outward.
Press your feet into the ground to stand back up and return to the starting position.
Muscles worked: Quads, hamstrings, glutes, shoulders, and upper back muscles
3. Overhead Squat
Overhead squats are one of the dumbbell squat variations that work your shoulder mobility and stability, while also engaging your core, Assal says. (That’s a win-win-win.)
Stand with your feet hip-width apart. Hold a pair of medium or heavy dumbbells in each hand in the front rack position. You can also opt to hold just one dumbbell with both hands, or a kettlebell in each hand.
Engage your core. Press the weight(s) directly over your head. Your biceps should touch your ears.
Keeping the weight(s) overhead and your core braced, hinge your hips back and down. Pause when your thighs are parallel to the ground. Keep your chest lifted and your spine upright.
Press your feet into the ground to stand back up. Lower the weight(s) to the front rack position.
Muscles worked: Quads, hamstrings, glutes, shoulders, core, and shoulder muscles
3 Split Squat Variations
1. Bulgarian Squat
Unlike regular split squats—performed with one leg in front of the other and dipping straight down—Bulgarian squats are performed by placing your back foot on a bench and squatting with your front leg. They help with stability and can improve your balance.
Stand with your back to the bench, feet shoulder-width apart.
Place the top of one foot on the bench behind you, keeping your foot flat.
Put your weight on your front leg and squat down, keeping your core engaged and your front knee in line with your foot.
Muscles worked: Quads, hamstrings, and glutes
2. Front Foot Elevated Split Squat
The opposite setup of Bulgarian squats, front foot elevated split squats are performed with the front foot on a raised platform and your weight in your back leg. They can be done using a weight plate or a platform from a step bench, and are ideal for building stronger knees.
Grab a plate or step platform that’s between 2 and 5 inches thick.
Stand with your legs hip-width apart and put one foot on the elevated surface. Shift your weight onto this front foot, using your back leg for support.
Keep your torso in a straight line and lower your body, making sure your front knee doesn’t extend beyond your toes. Reverse the move by pushing up with your quads until you’re standing up again.
Muscles worked: Quads, knee muscles, and glutes
3. Anchored Split Squat
Another great squat to work your quads, anchored split squats are effective using bodyweight only, or can be performed using a kettlebell or dumbbell to counterbalance the weight of each rep.
Stand with your feet together and put all of your weight into one foot. This becomes your anchor when performing the squat.
On your anchored side, put all of your weight into the ball of your foot.
Keeping the toes of your opposite foot on the ground, perform a squat as you normally would. Add weight if the move isn’t challenging enough.
Muscles worked: Quads and glutes
3 Hack Squat Variations
1. Traditional Hack Squat
If you have access to a gym or weight room, the easiest and most approachable way to try hack squats is on a machine.
Load the machine with weight plates as desired.
Standing on the platform with your feet hip-width apart, place your back against the backrest. Hold the machine’s handles at shoulder-height.
Lower your body until your thighs are parallel to the floor. Reverse it by driving through your heels until you’re back in the starting position.
Muscles worked: Quads, hamstrings, glutes, and core
2. Barbell Hack Squat
Also known as the reverse deadlift, barbell hack squats involve placing (and lifting) a barbell behind you during each movement to add more resistance to your squats.
Place a barbell behind you and stand in front of it, feet shoulder-width apart.
Keeping your torso upright, reach behind you and grab the barbell with an overhand grip.
Drive your feet into the floor and lift, extending your hips and knees until you’re in an upright position. Reverse the movement to return to start.
Muscles worked: Quads, core, and lower back
3. Landmine Hack Squat
Many hack squats require the use of gym equipment. However, landmine hack squats use a barbell attached to an anchor point (a stationary object you can connect fitness equipment to for resistance training). It’s ideal for building strong quads, while protecting your lower back and knees from injury.
Hoist the barbell onto your shoulder and hold it with one hand. Beginners should try this weight-free, or enlist a workout buddy to spot them to get into starting position.
Keeping your body in a straight line, lean back into the anchor point/base.
Perform a squat, keeping your opposite arm straight for balance.
Muscles worked: Quads and glutes
3 Barbell Squat Variations
1. Back Squat
Though the front squat tends to be more popular amongst lifters, back squats are essential if you want to jump higher and improve your range of motion.
Standing with your feet shoulder width apart, rest a barbell on your upper back using an underhand grip.
Keeping a full grip on the bar and your torso upright, squat down until your hips are lower than your knees.
Drive your feet down and keep your knees in line with your toes to return to a starting position.
Muscles worked: Glutes, quads, and hip flexors
2. Overhead Squat
Often loathed by lifters because they require more practice than other squats, the overhead squat should be a staple in your routine if you’re looking to build upper body strength and improve mobility. Use an unweighted bar until you’re familiar with the movement.
Place a barbell behind your neck so it’s resting on your shoulders, and hold it with an underhand grip.
Rotating your shoulders out, engage your core and lower your hips to the floor, keeping your chest raised.
Push up in an explosive motion with your legs and shoulders to raise the barbell to its starting position.
Muscles worked: Triceps, deltoids, hamstrings, and core
3. Elevated Squat
Performed by placing a weight under your heels, elevated squats—also known as raised heel squats—allow you to practice a deeper version of traditional squats. If you have poor ankle mobility or hip strength, this type of squat can provide support as you build muscle.
Place a pair of weight plates under your heels, and stand with your feet shoulder-width apart. The balls of your feet should be on the floor. Place a barbell (without weights, if you’re a beginner), on your shoulders.
Engaging your glutes and core, lower into a squat position with your hips backward, like you were sitting into a chair.
Push upwards through your heels to return to starting position, keeping your core engaged for stability.
Muscles worked: Quads, glutes, lower back, and calves
3 Goblet Squat Variations
1. Box Squat
Unlike a box jump squat, box squats start from a seated position and work your quads as you stand while holding the weight. This is a great beginner’s squat if you’re looking to make daily tasks like lifting heavy objects easier.
Sit on a box (or chair) with your feet shoulder width apart, holding a kettlebell, dumbbell, or weight plate in your hands.
Holding the “goblet” item at your chest, push through your heels to stand.
Lower back to a seated position to finish the rep.
Muscles worked: Glutes and quads
2. Wall Squat
Performed by pressing your back against a wall and pretending you’re sitting in a chair, wall squats are an isometric exercise ideal for improving core strength and posture, as well as overall lower body strength.
Find a sturdy wall and stand with your back against it, then walk your feet forward a foot or two, keeping them shoulder-width apart.
Slide your back down the wall until your thighs are parallel to the floor.
Grip the floor with your feet and engage your core, with your arms in your lap or by your sides. Hold for at least 30 to 60 seconds.
Muscles worked: Glutes, hamstrings, and quads
3. Goblet Squat and Press
A great exercise for athletes who want to work their anterior and posterior core, the goblet squat and press is a slightly more challenging version of the traditional goblet squat.
With your feet shoulder-width apart, hold a kettlebell by its handle in front of your chest.
Putting your weight into your heels, lower your body into a squat position. At the lowest position, tighten your core and extend your arms forward so the kettlebell moves away from your chest.
Bend your elbows to bring the kettlebell back to you, then drive through your heels to stand up straight.
Muscles worked: Core, shoulders, and lower back
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