Squats are a classic for a reason: They’re effective, efficient, and you can pretty much do them anywhere. But the lower-body move can get stale if you do them on the daily, so it’s worth experimenting with all types of squats to keep things spicy.
Luckily, there are plenty of squat variations and by incorporating different squats in your routine, you'll target a variety of muscles, according to personal trainer and corrective exercise specialist Tatiana Lampa, CPT. Plus, single-leg variations help keep your body balanced since most people have one side that’s stronger than the other, she explains.
Meet the expert: Tatiana Lampa, CPT, is a certified personal trainer and corrective exercise specialist. She has a degree in nutrition and exercise sciences and is also the founder and creator of the Training with T app and Move Better program.
Oh, and squats are way more than mere booty-builders. These variations actually strengthen basically every muscle in your lower body, including your quads, hamstrings, and calves. They also fire up your core and can strengthen your ligaments and tendons which is key for injury prevention, notes Lampa.
Below, choose from a whopping 36 squat variations to create a 15-minute lower-body routine to help you tone and strengthen all the angles.
36 Types Of Squats For A Killer Lower-Body Workout
Time: 15 minutes
Equipment: None (dumbbells or kettlebells, resistance bands, medicine ball, and box, optional as desired)
Good for: Lower body
Instructions: Choose three moves below. For each move, do the indicated number of reps, then continue to the next exercise, resting only as needed. After you've finished all of your movements, repeat twice more from the top for a total of three rounds.
Bodyweight Squats
Whether you're at home or in the gym, various bodyweight squats are easy to crank out sans equipment—and are a great way to build baseline strength before loading on the weights.
Plié Squat
Why it rocks: Few moves target your inner thighs like pliés.
How to:
- Start standing with feet wider than shoulders, toes turned out so inner thighs point forward.
- Clasp hands in front of chest.
- Tuck pelvis, keep head over hips, and bend knees to sink into a squat, lowering until thighs are parallel to the floor.
- Return to start. That's 1 rep. Complete 15.
Squat To Lunge
Why it rocks: The stability it takes to combine these two moves means extra credit for your core and a chance to work more of your butt muscles at once. Boom!
How to:
- Start standing with hands clasped in front of chest and feet under shoulders.
- Bend knees and sink hips to lower down into a squat, then press through heels to return to standing.
- Take a large step forward with left foot and bend at both knees to lower down until both legs form 90-degree angles.
- Return to start. That's 1 rep. Perform 10 on each side.
Wide-Leg Sumo Squat
Why it rocks: Sumos light up your inner thighs and glutes more than your standard squats.
How to:
- Start standing with feet shoulder-distance apart, toes turned out slightly, and arms extended in line with shoulders, right palm resting on back of left hand.
- Bend at knees and push hips back to lower down into a squat until thighs are parallel to floor.
- Pause, then drive through heels to stand up. That's 1 rep. Complete 15.
Sumo Squat With Pulse On Toes
Why it rocks: Add a little calf action to your sumos with a simple toe raise.
How to:
- Start standing with feet shoulder-distance apart, toes turned out slightly, and arms extended overhead, hands clasped.
- Lift heels, bend knees, and push hips back to lower down into a squat.
- Lift seat up a couple of inches and then lower back down. That’s 1 rep. Complete 15.
Air Squat
Why it rocks: This basic move is the foundation for nailing every other squat variation you can dream up.
How to:
- Start standing with feet hip-distance apart, toes pointed out slightly.
- Keeping the head in line with the tailbone, shift hips back and bend at knees.
- Lower down until thighs are parallel with floor.
- Drive up through heels to return to standing. That's 1 rep. Complete 15.
Bulgarian Split Squat
Why it rocks: This unilateral (a.k.a. single-side) exercise challenges your balance, single-leg strength, and core.
How to:
- Stand about two feet in front of a box or step and extend right leg back to place top of right foot on it. This is your starting position.
- Bend at knees to lower down until right knee gently taps the ground, keeping your shoulders back, chest up, and hips facing forward.
- Pause, then press through left heel to return to start. That's 1 rep. Perform 10 on each side.
Squat With Reach
Why it rocks: This move is great for getting your heart rate up without jumping!
How to:
- Stand with heels wider than shoulder-distance apart, toes turned out slightly.
- Bend at knees, sit hips back, and lower down into a squat, dropping arms down to touch floor between legs.
- Drive through heels to stand up, lifting arms straight up overhead. That's 1 rep. Complete 15.
Squat To Heel Raise
Why it rocks: Like the previous move, this is a low-impact way to get your heart rate up sans equipment.
How to:
- Stand with heels wider than shoulder-distance apart, toes turned out slightly.
- Bend at knees, sit hips back, and lower down into a squat, dropping arms down between legs.
- Drive through heels to stand up, circling arms out to the sides and overhead while lifting heels slightly off the floor. That's 1 rep. Complete 15.
Single-Leg Box Squat
Why it rocks: This unilateral move is a more beginner-friendly way to work on your single-leg strength and balance.
How to:
- Start standing facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides.
- Engage core, bend left knee, and push hips back to sink down until butt touches box, simultaneously extending arms out straight in front of body and right foot forward slightly for balance.
- Once seat taps box or chair, press through left foot to return to standing position. That’s 1 rep. Perform 10 on each side.
Kang Squat
Why it rocks: Kang squats are unique in that they combine a hinge and squat movement patterns.
How to:
- Stand up straight with feet wider than hip-distance apart, toes pointed slightly outward.
- Place hands behind head. This is your start position.
- Hinge at hips and lower torso down until nearly parallel with floor.
- Sit hips back and bend at knees to sink into squat until thighs are parallel with floor.
- Push through heels and reverse the movement to return to start. That's 1 rep. Complete 15.
Isometric Squat
Why it rocks: Isometric squats can help you build strength and muscular endurance (and work on your range-of-motion) without equipment.
How to:
- Start standing with feet shoulder-width apart, hands by sides.
- Push hips back and bend at knees until thighs are nearly parallel to the floor while bringing hands to clasp in front of chest.
- Hold for five seconds. That's 1 rep. Complete 10.
Spiderman Lunge And Squat
Why it rocks: Want to work your lower body, core, and get your cardio in? Mission accomplished.
How to:
- Start in a high plank position with hands directly under shoulders.
- Bend right leg and step right foot outside right hand.
- Repeat on the left side.
- From here, lift torso until upright in a low squat, bringing palms together in front of chest.
- Hold for two seconds.
- Return hands to mat and step feet back to high plank. That's 1 rep. Complete 15.
Lateral Squat Walk
Why it rocks: Bump up that heart rate and target your often-overlooked glute medius (a.k.a. side butt) in just a few steps.
How to:
- Start in a squat position with torso tilted forward at 45 degrees and hands clasped in front of chest.
- Keep core engaged, then step left foot out to the left, followed by right.
- Repeat pattern a second time.
- Reverse the movement to return to start, staying low the whole time. That's 1 rep. Complete 15.
Squat Pulse
Why it rocks: Small-but-deadly pulses fatigue your muscles fast, so this move is a great way to burn out your legs at the end of a workout.
How to:
- Stand with feet hip-width distance apart, hands clasped in front of chest.
- Push hips back and bend knees to lower into a squat. This is your start position.
- Press through heels to lift seat up a few inches, then lower back down. That's 1 rep. Complete 15.
Split Squat
Why it rocks: Not only does this unilateral move challenge your glutes, but you’ll also fire up your quads and hamstrings.
How to:
- Start standing with hands at sides and feet staggered (left foot in front of body and right foot behind, right heel high).
- Bend knees and lower down until both legs form 90-degree angles and back knee softly taps floor.
- Pause and then push through both feet to return to start. That's 1 rep. Complete 15.
Squat To Oblique Twist
Why it rocks: Looking for a side of obliques with your squats? Here ya go! This move is great for building lower body and core strength.
How to:
- Stand with feet shoulder-width apart and hands lightly touching the back of ears.
- Lower body into a squat position while focusing on keeping chest upright and weight balanced between toes and heels.
- Push through feet to stand back up, and drive right knee up and across chest, twisting torso and bringing opposite (left) elbow to right knee.
- Bring right knee back down and untwist torso to return to the starting position.
- Immediately drop into a squat and repeat on opposite side. That's 1 rep. Perform 10 reps on each side.
Sumo Squat Jab Cross
Why it rocks: The sumo squat is key for working your inner thighs and the jab cross adds an element of coordination and low-impact cardio.
How to:
- Start in a wide stance with your toes pointing out, fists at cheekbone level, and your knees in line with the toes.
- Squat down into your low sumo squat position, and hold.
- Punch forward, fully extending your lead arm with your knuckles facing straight ahead and your palm facing the ground.
- Staying low, repeat the punching motion with your rear arm.
- Return to standing with wide stance. That's 1 rep. Complete 15.
Weighted Squats
If you want to build strength in your legs and glutes, weighted types of squats are a must. As you advance, you can track your progress (and level up your loads accordingly!).
Goblet Squat
Why it rocks: Holding a weight in goblet position ups the challenge for your core, quads, hamstring, glutes, and biceps.
How to:
- Start standing with feet hip-width apart holding a kettlebell or dumbbell in front of chest with elbows pointing toward the floor.
- Push hips back and bend knees to lower into a squat.
- Press through heels to return to start. That's 1 rep. Complete 15.
Chest Press To Squat
Why it rocks: This combo move adds some cardio and upper-body work to your lower-body sessions—without taking the emphasis off your legs.
How to:
- Start standing with legs together holding a light weight in front of chest with elbows at sides.
- Simultaneously jump feet out wide and press the dumbbell straight out in front of body.
- Jump back to start.
- Then, jump feet back out wide, extend arms to lower weight between legs, and push hips back into a squat.
- Jump back to start. That's 1 rep. Complete 15.
Overhead Cossak Squat
Why it rocks: This challenging exercise fires up your inner and outer hips, inner thighs, core, and shoulders. Phew!
How to:
- Stand with feet under shoulders holding a kettlebell or dumbbell in either hand.
- Extend right arm straight overhead and bend left arm to bring weight in front of shoulder, keeping elbow close to body. This is your start position.
- Step left foot out wide to side, then sit hips back and lower down until thigh is nearly parallel to floor while keeping right leg straight.
- Re-straighten left leg. That's 1 rep. Perform 10 reps on each side
Modified Pistol Squat
Why it rocks: Working towards pistols? This is a great way to ramp up your single-leg strength and balance.
How to:
- Start seated in a chair holding one dumbbell with both hands in front of chest.
- Lift right foot a few inches off of the floor.
- Push through left heel to stand up on left leg, while maintaining a 90-degree bend in right leg.
- Reverse the movement and lower back to start. That's 1 rep. Perform 10 reps on each side.
Pistol Squat With Medicine Ball
Why it rocks: Adding the med ball to your pistols provides counterbalance, helping you nail this advanced exercise.
How to:
- Start standing on left leg, with right leg bent, holding a medicine ball in front of chest.
- Extend elevated right leg in front of body and press ball straight forward while lowering down as far into a squat as possible.
- Drive through left heel to stand up while pulling ball back into chest. That's 1 rep. Perform up to 10 reps on each side
Squat To Press And Twist
Why it rocks: This is a compound move that'll light up your obliques and shoulders, in addition to your legs.
How to:
- Start standing with feet under hips holding a pair of dumbbells at shoulder height with arms bent and elbows by sides.
- Sit hips back and lower down into a squat.
- Push through heels to lift up, pressing weights overhead and rotating torso to left side.
- Lower back into a squat, then repeat, twisting to the opposite side. That's 1 rep. Perform 10 reps on each side.
Curl To Squat And Press
Why it rocks: This compound move involves your legs, core, biceps, and shoulders. Talk about maximizing your time!
How to:
- Get into a low squat position, with a kettlebell or dumbbell in each hand, arms extended straight down so weights are between feet. This is your start position.
- Bend elbows and bring fists in front of shoulders.
- Then, press through heels to stand up and press weights overhead, stopping when arms are straight.
- Reverse movement to return to start. That's 1 rep. Complete 10.
Squat To Overhead Press
Why it rocks: Want to get your heart rate up with weights? This fully-body move is one way to do it.
How to:
- Start in a squat holding a kettlebell or dumbbell in either hand, with arms bent and elbows narrow.
- In one motion, drive through heels to stand up and press weights overhead, stopping when arms are straight.
- Reverse the motion to return to start. That's 1 rep. Complete 10.
Dumbbell Back Squat
Why it rocks: The sky’s the limit when leveling up the back squat because this setup allows you to grab your heaviest dumbbell or load up the barbell and see what your quads are capable of.
How to:
- Start standing with feet parallel and shoulder-width apart, holding a dumbbell in both hands and resting behind neck.
- Engage core, push hips back, and lower down slowly until thighs are parallel with the floor.
- Press through feet to reverse the movement and return to start. That's 1 rep. Complete 10.
Offset Kettlebell Squat
Why it rocks: If you’re ready to level-up, try loading the weight on one side for an added stability challenge. Your core will also work extra hard to help you stay upright.
How to:
- Grab one dumbbell or kettlebell and hold racked on your shoulder throughout your reps.
- Engage core and push hips back as if lowering into a chair until your thighs are parallel to the ground.
- Keep torso upright and spine straight, and press through heels to return to standing. That's 1 rep. Complete 10.
Plyometric Squats
The reason trainers love plyometric exercises so much? It sky-rockets your heart rate and works your muscles in a unique way by building power. Plyo squat variations are a one-way ticket to a badass lower body.
Pop Squat
Why it rocks: Get some cardio into your leg-day workouts without too much impact with this fun exercise.
How to:
- Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest.
- Fold forward to place palms flat on the floor in front of toes, then jump feet back into a high plank position, shoulders stacked over wrists.
- Reverse the movement to return to start. That's 1 rep. Complete 10.
Squat Jump
Why it rocks: The quintessential plyo leg move, squat jumps make foundational bodyweight squats so. much. better.
How to:
- Stand with feet hip-width apart, toes slightly turned out, and arms by sides.
- Bend knees and sink hips to lower into a squat, then press through feet to explosively jump as high as you can into the air.
- Land softly on the balls of feet and immediately lower into next squat. That's 1 rep. Complete 15.
Plank To Jump Squat
Why it rocks: Like a burpee without the pushup, this move challenges your lower-body power to the max.
How to:
- Start in a high plank position with hands stacked directly under shoulders, core engaged.
- Bend knees and push hips back, keeping arms straight.
- Press through feet to jump feet forward outside of hands.
- From here, lift torso into squat, then jump up into air as high as you can, swinging arms behind body.
- Land softly in squat position, then bend down, replace hands on floor, and jump back to a plank position. That's 1 rep. Complete 10.
180 Squat Jump
Why they rock: 180 squat jumps test your lower body and core as you rotate from front to back with each jump.
How to:
- Start in a squat position with butt back, thighs about parallel to floor, back flat, and arms bent with fists up at chin height.
- Push through feet and extend arms and legs to jump up off the ground while turning to land in a squat position facing the opposite direction. That's 1 rep. Complete 10.
Sumo Squat Jack
Why it rocks: This squat jump variation is all about firing up your adductors (a.k.a. inner thighs).
How to:
- Start in a squat with arms crossed in front of chest.
- At the same time, stand up and jump feet together while swinging arms straight overhead.
- Reverse the movement to return to start. That’s 1 rep. Complete 10.
Medicine Ball Burpee Squat Thrust
Why it rocks: This move targets your glutes, quads, core, and upper body while also boosting your heart rate.
How to:
- Start by standing upright, feet hip-distance apart, medicine ball in hands.
- Drop down and push the medicine ball into the ground as you jump legs back into a high plank.
- From here, quickly jump feet to meet the ball, landing in a squat position.
- As you stand up, thrust hips forward and bring the medicinfe ball back to the starting point. That's 1 rep. Complete 10.
Banded Squats
No weights, no problem. Bands add resistance to various types of squats when you don't have dumbbells or kettlebells handy. Plus, tying a band above or below your knees helps you activate your glutes and remind you to press your knees out (instead of letting them sink inwards) while squatting.
Banded Front Squat
Why it rocks: Holding a biceps curl with the bands here adds instability to this move making it that much more challenging and upping the muscle activation.
How to:
- Stand on the middle of the resistance band with feet hip-width apart, holding one end of the band in either hand.
- Bend arms to bring hands up next to ears, and lift elbows up until triceps are parallel to the floor and narrow. This is your starting position.
- Keep arms still, engage core, and bend at knees to sink hips back and down until thighs are parallel to floor.
- Press through feet to extend legs and return to standing. That’s 1 rep. Complete 15.
Banded Tempo Front Squat
Why it rocks: Playing with the speed of your squats is a simple way to make them more challenging.
How to:
- Stand on the middle of the resistance band with feet hip-width apart, holding one end of the band in either hand.
- Bend arms to bring hands up next to ears, and lift elbows up until triceps are parallel to the floor and narrow. This is your starting position.
- Keep arms still, engage core, and bend at knees to sink hips back and down slowly to the count of three, until thighs are parallel to floor.
- Then, press through feet to extend legs and return to standing on the same count. That’s 1 rep. Complete 10.
Lateral Step-Out Squat
Why it rocks: Pressing outwards against the band in this side-to-side move turns your glutes right on. It's great as a warm-up or booty-burner.
How to:
- Start standing with a resistance band wrapped just below knees, feet under hips, and hands clasped in front of chest.
- Take a big step to the right, then bend knees, sit back, and lower until thighs are parallel with the floor.
- Engage glutes and press back up through heels to starting position.
- Repeat on the other side. That's 1 rep. Complete 15.
Tatiana Lampa is an ACSM-certified personal trainer and instructor at Fit House in New York City.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
