If you’re short on time but want to burn calories, build strength, and sculpt lean muscle all in one go, there’s one move you should never skip: the squat. But we’re not talking about doing the same old bodyweight squat on repeat. To really push your body and get the most bang for your workout buck, you’ve got to mix things up. That’s where squat variations come in.
These five squat variations not only work your glutes, quads, and hamstrings but also fire up your core, challenge your stability, and keep your heart rate up. Translation? You’re torching calories while gaining muscle. Let’s walk through these five game-changing moves that’ll take your lower body workout from basic to beast mode.
Why Squats Are the Real Deal
Before we jump into the variations, it’s worth understanding why squats are such a powerhouse move.
Squats are a compound exercise, meaning they hit multiple joints and muscle groups in one movement. This leads to better efficiency, more calorie burn, and a stronger, more coordinated body. Plus, your body has to work harder to stabilize itself during squats, especially when you throw in weights or complex moves. That’s how you turn a strength move into a fat-burning full-body effort.
Now that we’ve set the stage, let’s break down the five squat variations that deserve a permanent spot in your routine.
1. Goblet Squat – Strength Meets Control
The goblet squat is perfect for mastering squat form while adding resistance. It keeps your posture in check and builds strength in your core and legs at the same time.
How to do it:
- Hold a dumbbell or kettlebell close to your chest, elbows tucked in.
- Stand with feet shoulder-width apart.
- Lower into a squat by pushing your hips back and keeping your chest upright.
- Go as low as you can while keeping your heels flat on the floor.
- Push through your heels to come back up.
Why it works:
The goblet squat loads the front of your body, which encourages a more upright posture. That means your core works overtime to keep you stable. It’s also beginner-friendly and reduces the risk of lower back strain.
Calories Burned: About 8–12 calories per minute depending on intensity and weight used.
2. Jump Squat – Burn More, Sweat More
This one’s a burner. Jump squats crank up the intensity by adding explosive movement. They’re great for athletes or anyone wanting to mix cardio with strength.
How to do it:
- Start in a basic squat position.
- Lower down until thighs are parallel to the floor.
- Explode up into a jump, reaching your arms overhead.
- Land softly and go straight into the next rep.
Why it works:
Jump squats increase heart rate fast, helping you burn calories like cardio while still building leg strength. Plus, they train your fast-twitch muscle fibers, which means more power and speed over time.
Calories Burned: Around 12–16 calories per minute.
Pro tip: Don’t chase height. Focus on soft, controlled landings and full range of motion.
3. Bulgarian Split Squat – One-Leg Mastery
This move might not look like a squat at first glance, but trust me, it hits your legs harder than most standard moves. It’s basically a single-leg squat with one foot elevated behind you, and it’s killer for building strength and stability.
How to do it:
- Stand a couple of feet in front of a bench or step.
- Place one foot behind you on the bench, laces down.
- Lower your body down, front thigh parallel to the ground.
- Keep your torso upright and core tight.
- Drive through your front heel to rise back up.
Why it works:
This unilateral move helps correct muscle imbalances while isolating each leg. It fires up the glutes, quads, and core. You’ll also improve balance and coordination.
Calories Burned: Around 10–14 calories per minute.
Heads up: Start with bodyweight only until you’ve got the form locked down.
4. Sumo Squat – Glutes and Inner Thighs Engaged
Want to hit those inner thighs and really work the glutes? The sumo squat is your go-to. A wider stance changes the emphasis, making it a great variation for leg sculpting.
How to do it:
- Take a wider-than-shoulder stance with toes turned slightly out.
- Lower into a squat, keeping knees in line with toes.
- Keep your chest lifted and spine neutral.
- Push through your heels to stand up.
Why it works:
The wider stance shifts focus to the inner thighs and glutes. This is especially helpful for toning and strengthening the adductor muscles, which are often neglected.
Calories Burned: 8–10 calories per minute.
Want to level up? Hold a dumbbell or kettlebell for added resistance.
5. Squat to Overhead Press – Full-Body Burn
Combining a squat with an overhead press turns this into a total-body move. It engages your lower body, core, and shoulders, and when done right, it keeps your heart rate high for solid calorie burn.
How to do it:
- Hold dumbbells at shoulder height.
- Perform a squat, keeping good form.
- As you come up, press the weights overhead.
- Lower the weights back to shoulder height and repeat.
Why it works:
This compound movement challenges your whole body and is perfect for high-rep, circuit-style training. It builds muscle and improves endurance while keeping calorie burn high.
Calories Burned: Up to 15 calories per minute.
Tip: Choose a moderate weight to avoid sacrificing form for speed.
Can You Really Build Muscle and Burn Fat?
Short answer: yes. Especially with moves like these that combine strength with intensity. When you do squats (and their variations) with resistance and good form, you break down muscle fibers. That muscle repair process requires energy, meaning your body keeps burning calories long after your workout.
Plus, squats involve big muscle groups, which drives up your metabolism. Add in explosive movements or combo moves like the overhead press, and now you’re doubling down on the calorie-burning effect.
How to Add These Squats Into Your Workout
Here’s a sample 20-minute fat-burning muscle-building squat circuit:
Warm-Up (5 minutes)
- Bodyweight squats x 15
- Arm circles x 30 seconds
- High knees x 1 minute
- Lunges x 10 per side
Main Workout (3 rounds):
- Goblet Squat – 12 reps
- Jump Squat – 10 reps
- Bulgarian Split Squat – 8 reps per leg
- Sumo Squat – 12 reps
- Squat to Press – 10 reps
Rest 45 seconds between rounds.
Cool Down (5 minutes)
- Deep squat hold
- Hamstring stretch
- Hip flexor stretch
- Glute stretch
This circuit hits strength and cardio together, pushing your body to build lean muscle while burning serious fat.
Final Thoughts
You don’t need a gym full of machines or an hour of cardio to see results. These five squat variations are proof that with just a few tweaks to a classic move, you can transform your body. Whether your goal is to torch fat, build strength, or just feel more athletic, incorporating these squats into your routine will get you there.
Stick with them, focus on your form, challenge yourself with resistance or tempo, and you’ll be amazed at how far your body can go.
