She Strengthens

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

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. But, let’s face it, traditional squats can get repetitive and boring. That’s why we’ve rounded up 40 variations to shake up your squat game and take your workout to the next level.

Bodyweight Squats

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

Plyometric Squats

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

Squats with Equipment

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

Weighted Squats

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

With these 40 squat variations, you’ll never get bored with your workout routine again. Mix and match to find your favorite exercises and take your fitness to the next level!