Unlock the Power of Squats: 40 Variations to Boost Your Workout

Bodyweight Squats

Squats are a staple exercise in any fitness routine, and for good reason. They work multiple muscle groups, improve strength, flexibility, and performance, and can even enhance athletic abilities like sprinting and agility.

• Basic Squat: Mastering the perfect squat will set you up for success with all the upcoming exercises.
• Single-Leg Squat: Focus on one leg at a time to even out muscular imbalances.
• Squat Pulse: Add some movement to your squat by pulsing up and down.
• Pistol Squat: Impress your friends with this tricky, one-legged squat.
• Chair Squat: Sit back and down, pushing hips out behind you.
• Chair Squat on Toes: Rise up on toes and lower yourself until your butt almost touches your heels.
• Eagle Squat: Wrap your legs and arms around each other for a challenging squat.
• Grand Plié: Bend knees and lower as far as is comfortable, allowing heels to come up at the bottom.
• Figure-Four Squat: Cross one leg over the other, bending knee and lowering until supporting thigh is parallel to the floor.
• Sumo Squat: Stand with feet wider than hip-width apart and toes pointed slightly out.
• Sumo Squat on Toes: Add an extra challenge by doing the sumo squat on your toes.
• Butt-to-Heels Squat: Lower until your butt is touching your heels, with your heels coming off the floor.
• Curtsy Squat: Move one foot behind the other, using a “curtsy” motion to squat.
• Cross-Leg Squat: Lift one leg across your body, crunching forward with abs.

Plyometric Squats

Take your squat game to the next level with these explosive plyometric exercises.

• Squat Jump: Add a jump to your basic squat for an explosive workout.
• Frogger Jump: Hop up from a low squat position, landing on your feet.
• Surfer Squat Jump: Jump and turn sideways, landing in a low squat position.
• Squat Box Jump: Jump onto a box or bench from a squat position.
• Squat Tuck Jump: Jump up, tucking knees up to chest and slapping knees with your hands.
• Squat Jack: Jump legs out like you would in a jumping jack, staying low in the squat.
• Half-Burpee to Squat: Combine a burpee with a squat for a challenging plyometric exercise.
• Ninja Tuck Jump: Spring up onto your feet from a kneeling position, landing in a low squat.
• Russian Squat Jump: Transfer weight from one foot to the other, adding a jump with each weight transfer.

Squats with Equipment

Take advantage of various equipment to add variety and challenge to your squat routine.

• TRX Pistol Squat: Use a TRX to stabilize yourself while doing a pistol squat.
• Upside-Down BOSU Squat: Stand on a BOSU ball with the bubble side down, doing a basic squat.
• BOSU Squat: Stand on a BOSU ball with the bubble side up, doing a basic squat.
• Wall Squat: Stand with your back against a wall, lowering until your thighs are parallel to the floor.
• TRX Single-Leg Squat: Stand facing away from the TRX, lifting one leg up behind you.
• Uneven Squat: Stand on one foot, with the other foot raised on a bench or box.
• Resistance Band Squat: Loop a resistance band around your legs, doing a basic squat while stepping from side to side.
• Smith Machine-Assisted Squat: Use a Smith machine to assist with heavier back squats.
• Figure-Four Wall Squat: Cross one leg over the other, lowering until your supporting thigh is parallel to the floor.
• Squat Walk on Treadmill: Walk sideways on a treadmill, doing squat steps while holding onto the handrails.

Weighted Squats

Add weight to your squats to increase the challenge and intensity.

• Back Squat with Barbell: Hold a barbell across your shoulders, doing a basic squat.
• Front Squat with Barbell: Hold a barbell in front of you, doing a basic squat.
• Overhead Squat: Hold a barbell overhead, doing a basic squat.
• Squat Press with Barbell: Do a front squat with a barbell, then press it overhead.
• Farmer Squat: Hold heavy dumbbells in each hand, doing a basic squat.
• X Squat with Shoulder Press: Hold light dumbbells in each hand, doing a squat and pressing the dumbbells overhead.
• Goblet Squat: Hold a dumbbell or kettlebell at your chest, doing a basic squat.