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Bored of Squats? Switch Up Your Workout Routine with These 10 Variations
Your lower body workout just got a little more interesting.
By Tiffany Ayuda•
What Muscles Do Squats Work?
4 Bodyweight Squat Variations
3 Plyometric Squat Variations
3 Dumbbell 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. Whether you’re new to working out or break a sweat on a daily basis, squats are one of the best functional compound exercises. And while they’re often known for strengthening your lower body muscles, such as your quads, hamstrings, glutes, and calves, they can also make everyday tasks easier, says Assal Arian, a Peloton instructor.
What Muscles Do Squats Work?
“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,” she 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 variation you do, you may also work your upper body muscles. For example, a dumbbell front rack squat sculpts and strengthens your shoulders.
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 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. 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. It also forces 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.
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.
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 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.
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