25 Squat Variations For Strength, Mobility & Definition

25 Squat Variations For Strength, Mobility & Definition

by Kindal Boyle

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!

BUT…

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

A few things to cover with the basic squat before diving into other variations…

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…

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2. Sumo Squat

For the sumo squat variation, turn your toes out and take a wide stance with your legs so that as you lower down, your knees are able to stay stacked above your ankles.

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3. Prisoner Squat

The trick to getting these right is to avoid collapsing. Instead, take a step back (lunge) and lower the knee to the ground. Then swing the other leg back to join it.

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4. Wall Squat

The trick to getting these right is to avoid collapsing. Instead, take a step back (lunge) and lower the knee to the ground. Then swing the other leg back to join it.

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5. Wall Facing Squat

These are NOT easy but a great way to work on keeping your chest up and pushing the knees forward as you squat down. You’ll also have to focus on keeping your core tight to stay stable.

The goal is to get your toes as close to the wall as possible.

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6. Front Barbell Squat

Rest the barbell along the front of the shoulders (as a shelf). Make sure the elbows are up and triceps should be close to parallel with the ground.

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7. Back Barbell Squat

Allow the bar to rest on your upper back, not your neck. Keep the core engaged and elbows pulled back.

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8. Goblet Squat

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9. Uneven Squat

For this squat, you’ll be shifting your weight to the grounded leg. Make sure to keep the knees over the toes and avoid folding over with the shoulders.

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10. Split Squats

It might take a few attempts to get this and a few balance checks. Widen your stance enough so that when you go down the knee remains over your ankle and your back leg should be able to approach the ground.

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11. Close Squat

The feet should be shoulder width or closer. Allow the knees to follow the path of the toes for a strong, stable body.

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12. Squat Jumps

Focus on landing softly on the feet and tying jumps together. Upon landing, you should be landing in a squat.

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13. Squat Jacks

Start standing with feet together, jump apart and into a normal squat. As you stand up out of the squat, jump the feet back together to finish in starting position.

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14. Monkey Squats

Keep the elbows inside of the knees and focus on keeping the back straight!

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15. Banded Squats

Banded squats are great because they train you to twist your feet into the ground... activate your butt muscles... and push your knees out so they don't cave inward.

This is also helpful to build up your glute muscles as they are responsible for externally rotating your hip joints.

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16. Overhead Squats

This is an advanced squat variation that requires a lot of practice, core strength and body mobility. Do not try this move unless you have experience.

This is a beginner variation, but still tough. Good luck!

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17. Squat Pulse

The idea is to keep the muscles under tension and not to come up out the squat. Lower down and come up half way before going back down.

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18. Pistol Squats

Another advanced squat move! It can be modified by using a TRX for support or a band on a door to help pull up.

If you have bad knees, this is a move you might want to avoid.

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19. Scorpion Squats

Another advanced squat move! It can be modified by using a TRX for support or a band on a door to help pull up. If you have bad knees, this is a move you might want to avoid.

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20. Twister Squats

This is a jumping move (I love jumping exercises). As you jump out of the squat, rotate to face the opposite direction. Land softly and back into the squat. Alternate which direction you jump to avoid getting dizzy.

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21. Squat Thruster

This is NOT a squat and then a press. It’s using the legs to drive the weight to the sky. As you are lowering the weight down, you should also be going back into the bottom of the squat.

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22. Suitecase Squat

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23. Racked Squat

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24. Forward Squat Jump

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25. Dumbbell Squat

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BONUS: Double Dumbbell Squat

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This list can continue to go on, however this is more than enough to get you started!

See how many you’ve done and how many you haven’t. Then give them a try at your next workout.

Love the idea of trying new moves? Come to the studio and learn moves, get trained and experience results like you've never seen before. Visit and try 14 Days For Just $14!