25 Squat Variations For Strength, Mobility & Definition
Let’s chat about squats…
They are one of the most common exercises because of their potency to help tone, tighten, and strengthen the lower body.
We all know squats help tighten the legs and lift the butt, but did you know doing them also helps you move better?
Talk about functional… sitting down, standing up, getting things out of the lower cabinets.
Do not neglect these bad boys!
Doing the same thing over and over and over again can get real old.
It can also lead to overuse injuries.
To get the most out of workouts you have to add variety. Not only for your mental health but also physical.
So let’s talk squat variations!
Below, you’ll see 25 different squat variations.
Yes, there are 25 different ways to squat… surprised? Don’t be!
Some you may know, others will be completely new.
Either way, you’ll get some fresh ideas for your workouts and get some insight into our workouts because we always love changing things up for our ladies!
25 Squat Variations To Spice Up Your Workouts
1. Bodyweight Squat
Keep your feet hip width or a bit wider and toes forward or slightly turned out.
Focus on driving your knees in the path of your toes while lowering your booty down. Sit INTO the squat, don’t push your hips behind you.
Also, keep your chest up and shoulders back! And finally… make sure to have a tight connection with the floor by activating the arches of your feet and pressing into the ground with your ENTIRE foot!
Okay, details done, let’s do this…
2. Sumo Squat
3. Prisoner Squat
4. Wall Squat
5. Wall Facing Squat
The goal is to get your toes as close to the wall as possible.
6. Front Barbell Squat
7. Back Barbell Squat
8. Goblet Squat
9. Uneven Squat
10. Split Squat
11. Close Squat
12. Squat Jumps
13. Squat Jacks
14. Monkey Squats
15. Banded Squats
16. Overhead Squats
This is a beginner variation, but still tough. Good luck!
17. Squat Pulse
18. Pistol Squats
19. Scorpion Squats
20. Twister Squats
21. Squat Thruster
22. Suitecase Squat
23. Racked Squat
24. Forward Jump Squat
25. Dumbbell Squat
BONUS: Double Dumbbell Squat
See how many you’ve done and how many you haven’t. Then give them a try at your next workout.
Lock in your spot right now before you get lost in the flow of life.
Come in and feel how each workout gets your heart racing… your muscle burning… and you feeling like a total badass.
Come in for a fresh kick start and finally get the results you deserve.
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