The 22 Different Types of Squat Variations and Their Benefits

Whether you work at home or in the gym, whether you’re a beginner or intermediate. They’re beneficial for your legs, glutes and your core, also they’re a functional exercise, meaning they can help you make your everyday activities easier.

There are plenty of different types of squads, you can do them to build a stronger and toned lower body. Each different type of squats will help you to target each muscle of your lower body, and doing plenty of squats can help you boost your lower body strength, build muscle mass and burn maximum calories simultaneously.

However, squats have two types, one is body weights squats and other one is weighted squats, and both have different variations. So, below are 20 different types of squats and their benefits.

Let’s find out how to do different types of squats with step-by-step instructions (with video).

Types of Bodyweight Squats

Below are different types of bodyweight squats, and you can do them anywhere you like, at your home or in the gym. So, read the article till the end.

01. Regular Squats

The regular or basic Squats that work specifically on your quads. It improves your lower body strength, builds muscle and also improves endurance. You need to master this foundational move, then it is easier to perform the below types of squats.

How to perform:

  • First, stand straight with your feet shoulder-width apart, toes slightly out, and your arms extended and parallel to the floor. That’s your starting position.
  • Now, tighten your core, slightly push your hips back and bend your knees, and slowly squat down while maintaining a flat back.
  • When your thighs are parallel to the ground, stop and hold the position for a second and then extend your knees and push up through your heels to stand up back to the starting position. That’s one rep.
  • Do this movement slowly in a controlled motion.

02. Wall Squats

If you’re a beginner or have knee or hip problems, then wall squat is best for you, because it can provide extra support. It is an effective and easy body weight squat that can help you to enhance your lower body strength.

How to perform:

  • Stand straight with your back against a wall with your rear body staying in contact with the wall.
  • Keep your arms at your sides and look straight, keep your core tight.
  • Bend your knees and slowly slide down until your thighs are parallel to the ground, assuming seated position.
  • Hold the position for a second and then push up through your heels and return back to the starting position. That’s one rep.

03. Lateral or Side Squat

The lateral or side squat are one of the effective squat variations, which mainly target your glutes and inner thigh.

How to perform:

  • Stand straight with your feet wider than shoulder-width and your arms down at your sides.
  • Now, shift your weight onto your left heel, and slightly push your hips back, bend your left knee and squat down while keeping your right leg straight.
  • Allow your arms to rise up in front of you toa comfortable position.
  • Hold the position for a second and then slowly return to the starting position.
  • Do the same steps with your left foot.

04. Jump Squats

The jump squats are one of the most effective and high-intensity fat-burning exercises that improves blood circulation in your body and increases heart pace. If you want to burn more calories than incline this exercise in your workout routine.

This exercise works on the whole body and helps you to boost our overall strength and stamina.

How to perform:

  • Stand straight with your feet slightly wider than shoulder-width apart, and your hand in front of you.
  • Now, slowly squat down until your thighs are parallel to the ground.
  • Keep your core tight, squeeze your butt tight and jump up explosively in the air by pushing your heels on the floor.
  • Then slowly land on your entire feet on the floor. that’s on rep.

05. Sumo Squats

The sumo squats are an effective variation of squats and it is a bit different from the basic squat in terms of stance. It’s great for targeting your quads, hams, calves, glutes and hips too. This exercise also strengthens your inner thighs and abductors.

How to perform:

  • Stand with your feet wider than shoulder-width apart, your toes pointed out to the sides from the center of your body.
  • Keep your hand on the side of your hips or at chest level with elbows bent.
  • Now, bend your knees, and start lowering your body until your thighs are parallel to the ground or until you feel contraction in your inner thighs.
  • Stand with your feet wider than shoulder-width apart, your toes pointed out to the sides from the center of your body.
  • Keep your hand on the side of your hips or at chest level with elbows bent.
  • Now, bend your knees, and start lowering your body until your thighs are parallel to the ground or until you feel contraction in your inner thighs.
  • Keep your chest up throughout the movement.
  •  Then, push through your heels to return to the starting position. That’s one rep.

06. Pistol Squat

A pistol squat is more advanced bodyweight squats, and it is a single-leg bodyweight squat that requires strength, better balance, and mobility to perform this move.

How to perform:

  •   Stand straight with your feet shoulder-width apart and your straight in front of you.
  • Bend your knees and squat down on your left leg as low as possible or until your thighs are parallel to the ground. When you go into the squat position, bring your right leg in front of you.
  • Also, allow your arms to raise in front of you for comfort.
  • Hold the position for a second and then slowly back to the starting position.
  • Repeat the same step with another leg.

07. Split Squat

The split squat is an effective exercise to strengthen the muscles of your legs, including hamstrings, quads, calves, and glutes. You can also include this exercise in your leg workout.

How to perform:

  • Stand in the split stance with your right foot in front of your left, and maintain one large step distance between them.
  • Keep your core tight and back straight, and your hands are on your hips.
  • Now, perform a squat, dropping down until your right thigh is parallel to the floor.
  • Pause the position for a second and then press feet into the floor to stand back and switch your stance. That’s one rep.

08. Frog Squats

The frog squats are great exercises for strengthening the glutes muscles and improving hip extension. It also works on your calves, quadriceps and inner thighs.

How to perform:

  •  Stand straight with your feet wider than shoulder-width apart, and your feet pointing out the sides of your body.
  • Keep your hands on your hips. That’s your starting position.
  • Bend your knees and push your hips back, and then squat down as low as possible.
  • Hold the position for a second and then slowly return back to the starting position. That’s on rep.

09. Single Leg Squat

Not to be confused with a single leg squat and a pistol squat, both are advanced types of squats. This exercise can improve your mobility and strength.

How to perform:

  • Stand straight with your feet together and your arms out in front of you.
  • Lift your left leg up off of the floor keeping a slightly bent in your left knee.
  • Now, slowly bend your right knee to squat down until your right thigh is parallel to the floor while the left leg moves backward.
  • Pause the position for a second and then extend your knees to return to the starting position. That’s one rep.

10. Side-Kick Squat

The side-kick squat works your quads, glutes and hamstrings. It will get your heart rate up and also burn more calories.

How to perform:

  • Stand starting with your feet slightly wider than shoulder-width and keep your arms in front of your chest.
  • Bend your knees and drop down into a basic squat.
  • Slowly come up by pressing through your feet, and kick your right leg up as high as it will go.
  •  Then immediately squat down again, come up and kick your left leg up. That’s one rep.

Types of Weighted Squats

Once you gain strength, endurance and stamina from the bodyweight squats, then you can perform weighted squats. By adding dumbbells, barbells, and kettlebell to your squats, you will challenge yourself with more resistance.

01. Dumbbell Lateral Squat

The dumbbell lateral squat mainly works on the hip abductor, glutes and hamstrings.

How to perform:

  • Stand straight with your feet wider than shoulder-width apart, hold the dumbbell in each hand at your shoulder height.
  • Now, shift the weight toward your left leg.
  • Bend your left knee and push your hips back, and then squat down while keeping your right leg straight.
  • Pause the position for a second and then slowly return back to the starting position. Repeat the same steps with your right leg.
  • Keep your back flat throughout the movement.

02. Barbell Squat

The barbell squat exercise is a bit popular among many fitness bodybuilders, because it targets all lower body muscles, and improves endurance, strengthens muscles and also burns maximum calories.

How to perform:

  • Stand upright with your feet shoulder-width apart.
  • Place the desirable weight into the barbell, and hold it on the back of your shoulder (behind your head), and hold it with an underhand grip.
  • Brace your core, push your hips back, bend your knees and squat down until your thighs are parallel to the floor.
  • Pause the movement for a second and then slowly return back to the starting position in a controlled manner. That’s one rep.

03. kettleBell Goblet Squat

The kettlebell goblet squat works on your quads, hamstrings, hip abductors, calves and glutes. You can also perform this exercise with a dumbbell.

How to perform:

  • Stand straight with your feet shoulder width apart but slightly across.
  • Hold the kettlebell in front of your chest.
  • Keep your core tight, push your hips back and bend your knees to squat down as low as you can go.
  • Hold the position for a second and then slowly return back to the starting position. That’s one rep.

04. Dumbbell Bulgarian Squat

The dumbbell Bulgarian squat forces you to really engage your core. It is a lower body exercise and strengthens the muscles of your legs.

How to perform:

  • Stand straight against the bench and position yourself in front of a bench with a split stance, resting your one foot up on the bench. Keep your arms straight at your sides. That’s one rep.
  • Keep your chest up and back straight, lower your rear knee towards the floor as you squat down.
  • Hold the position for a second, and then push through your front heel to return in the standing position. That’s one rep.
  • Repeat the same step on the other side.

05. Dumbbell Sumo Squat

The dumbbell sumo squat is an effective lower-body strength exercise, and it can help target your thighs internally. The dumbbell sumo squat activates the muscle groups throughout your lower body.

How to perform:

  • Start with standing upright with your feet wider than shoulder width apart and feet slightly pointing out to the sides.
  • Hold the dumbbell with your hands.
  • Keep your back straight, push your hips, bend your knees and then squat down until your thighs are parallel to the ground.
  • Hold for a second and then slowly return back to the starting position.

06. Smith Machine Squat

The smith machine squat is an effective workout, and it improves stability and balance, and also increases muscle isolation.

How to perform:

  • First, adjust the bar into the rack at shoulder height.
  • Stand straight with your feet shoulder-width apart, and grab the bar with an overhand grip, and place it on the back of your shoulder.
  • Keep your core tight, your chest up, and start squatting down until your thighs are parallel to the floor.
  • Hold for a second and then slowly return back to the starting position. That’s one rep.
  • Keep your back flat throughout the movement. 

07. Hack Squat

The hack squat is an effective lower body workout, and it works on your glutes, hamstrings, quads and calves, as well as your core.

How to perform:

  • First, set the desirable weight and get on the hack squat machine and adjust yourself.
  • Now, slowly bend your knees and lower yourself as down as you can go.
  • Hold the position for a second, and then push through your feet to extend your knees until your legs are fully straight. That’s one rep.
  • Do 3 sets of 12 to 14 reps, and take 60-90 seconds rest between the sets.

08. Overhead Squat

The overhead squat is effective lower body exercise. To perform this exercise requires stability, balance, mobility and flexibility.

How to perform:

  • Stand upright with your feet wider than shoulder-width apart, and your toes are pointed out.
  • Hold the ball or dumbbell over your head with a wide grip.
  • Keep your head and chest up, core tight and bend your knees to squat down until your thighs are parallel to the floor.
  • Pause for a second and then slowly return to the starting position by driving through your heels. That’s one rep.

09. Landmine Squat

The landmine squat is effective exercise to build full body strength. You can develop upper-body and lower body strength by performing landmine squats correctly. This exercise works on your hamstrings, glutes, abs, triceps, deltoids and more.

How to perform:

  • First, set the bar into a corner or a landmine station and load it with the desired amount of weight.
  • Now, stand in front of the machine and hold it with both hands at your chest level.
  • Bend your knees and squat down as low as you can go.
  • Pause for a second and then push up through your heels to return to the starting position. That’s one rep.

10. Resistance Band Squat

Resistance band squat is an effective exercise that targets the glutes, hip abductor muscles and quadriceps. Also, resistance bands put less pressure on your joints than weights.

How to perform:

  • Stand straight with your feet slightly wider than hip-width apart with a loop or mini loop band just above your knees.
  • Keep your toes pointed slightly outward and your hands in front of you.
  • Now, slowly push your hips back and squat down while bending your knees until your thighs are parallel to the floor. your knees should be at 90-degree angle.
  • Hold the position for a few seconds, and then slowly return back to the starting position. That’s one rep.

Types of Multi Movement Squats

01. Dumbbell or Kettlebell Squat Swing

The squat swing is one of the effective exercises which allow you to work on various muscles at once. It provides a full-body workout, boosts your cardio fitness, improves your posture and strength, and enhances endurance.

How to perform:

  • Stand straight with your feet wider than hip-width apart, toes slightly pointed out.
  • Hold the kettlebell with both hands between your legs.
  • Keep your back flat and core engaged.
  • Now, press into your feet and explode up, straightening your legs and swinging the kettlebell in front of you so your hands are at shoulder level.
  • Slowly lower the weight back to the starting position in a controlled manner. That’s one rep.

02. Squat to Calf Raise

The squat to calf raise is great exercise to strengthen your legs, glutes and calf. You can do this exercise with a dumbbell, barbell or weight.

How to perform:

  • Stand straight with your feet shoulder width apart. Keep your hands in front of you.
  • Lower your hips until your thighs are parallel to the floor.
  • Squeeze your glutes and push into your heels to bring yourself back to the starting position.
  • When you return to the standing position, raise your tiptoes so that your calves can feel the work.
  •  Hold for a second and then lower your heels on the floor. That’s one rep.

Benefits of Doing Squats

01. Squats Burn Lots of Calories

Squats can also burn maximum calories while enduring muscle gain. If you do 30-minutes of high-intensity training like squats burn approximately 200 to 220 calories.

02. Squats may Improve Your Posture

The squats are also workouts that help you to improve posture. If you’re lousy and want to improve your posture and want to be active, then do squats consistently.

03. Squats Strengthen the Core

A study conducted in 2018, back squats improve your core strength and help in greater activation of the core. So, having a stronger core can make everyday movements easier, and allow you to perform strenuous activities like powerlifting, bench press, weight lifting, etc.

04. Strengthen the Lower Body

According to the Harvard Medical School (article published), the squats activate and target many muscles and joints at once, like glutes, quads, hip flexors, hamstrings, calves, knees and feet.

However, strength training exercises like squats can help you to strengthen and tone the muscles of your lower body. Squats also build and maintain lower body muscles.

05. Reduce the Risk of Injury

When you strengthen your lower body muscles, you will be able to execute full-body movements with proper form, mobility, posture and balance.

Squats variation exercises strengthen bones and joints, and reduce the risk of injuries.

06. Improve Overall Performance

Squats are one of the best and most effective exercises that increase your muscle strength, improve your bone density, improve your muscle and joints coordination, improve your stamina and enhance endurance, meaning improve your overall performance.

07. Squats are Adaptable, Effective and Efficient

Squats don’t require more space to perform. If you want to do bodyweight squats, you just need your own body weight and a smaller area where you can sit and stand. Also, you can do it anytime you want, whether in the morning, afternoon, evening or night.

There is no doubt that squats are effective exercise or effective for overall fitness. It can improve your overall performance and flexibility, increase stamina and strengthen muscles.

Conclusion

Squats have many benefits on our fitness and performing squats is a great way to build lower body strength. There are a number of different types of variation, you can choose according to your fitness goals.

When you perform squats variations correctly, these exercises can boost your calorie burn, prevent injuries, strengthen your core and leg, and improve your balance and posture.

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below. 

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