Squats are the bread and butter of lower-body workouts. Whether you’re trying to tone your thighs, build stronger glutes, or improve everyday mobility, squats belong in your fitness plan. But here’s the catch—doing the same basic squat every week can get boring and limit your progress. That’s where squat variations come in.
Adding different squat styles not only keeps your workouts fresh, but also targets your muscles in new ways. Some versions challenge your balance, others work one leg at a time, and a few sneak in a little cardio. In this article, we’ll go over six fun squat variations that will help you strengthen your legs, glutes, and core—without getting stuck in a rut.
Let’s break them down one by one.
1. Goblet Squat
Why it works:
The goblet squat is perfect for beginners and seasoned lifters alike. Holding a dumbbell or kettlebell at your chest helps keep your posture upright and your core engaged.
How to do it:
- Hold a dumbbell vertically at your chest, elbows pointing down.
- Stand with feet slightly wider than shoulder-width apart.
- Lower into a squat, keeping your chest tall and elbows inside your knees.
- Press through your heels to return to standing.
Targets:
Quads, glutes, hamstrings, and core.
Pro tip:
If you tend to lean forward during regular squats, the goblet squat helps fix your form by encouraging a more upright posture.
2. Sumo Squat
Why it works:
The sumo squat widens your stance and puts more emphasis on your inner thighs and glutes. It’s great for targeting areas the standard squat might miss.
How to do it:
- Stand with feet wider than your shoulders, toes pointing out at a 45-degree angle.
- Keep your chest lifted as you squat down, pushing your knees out in line with your toes.
- Lower until your thighs are parallel to the ground, then push through your heels to rise.
Targets:
Glutes, inner thighs (adductors), quads.
Pro tip:
Want a deeper burn? Add a pulse at the bottom before standing back up.
3. Bulgarian Split Squat
Why it works:
This one-leg-at-a-time squat variation builds serious strength and balance. Since each leg works independently, you’ll also uncover and correct muscle imbalances.
How to do it:
- Stand a few feet in front of a bench or step.
- Rest one foot behind you on the bench.
- Lower into a lunge on your standing leg until your front thigh is parallel to the floor.
- Push through your front heel to return to the top.
- Switch legs after your reps.
Targets:
Glutes, quads, hamstrings, calves, and core.
Pro tip:
Hold dumbbells in your hands for added resistance once your bodyweight version becomes too easy.
4. Jump Squat
Why it works:
Need to get your heart rate up? Add a jump. Jump squats are a high-intensity version that builds explosive power, strengthens the legs, and adds a cardio boost to your routine.
How to do it:
- Start in a regular squat position.
- Lower down, then explode upward into a jump.
- Land softly with knees slightly bent and go right into the next squat.
Targets:
Quads, glutes, calves, and lungs (thanks to the cardio factor).
Pro tip:
Control your landing. Soft, controlled landings prevent joint stress and make the movement safer and more effective.
5. Wall Sit
Why it works:
It may look easy, but holding a wall sit builds serious endurance in your thighs and glutes. This isometric move keeps your muscles under constant tension.
How to do it:
- Stand with your back against a wall and feet shoulder-width apart, about two feet from the wall.
- Slide down until your thighs are parallel to the ground and your knees are at a 90-degree angle.
- Keep your back flat against the wall and hold for 30–60 seconds.
Targets:
Quads, glutes, hamstrings, and calves.
Pro tip:
Add a challenge by holding a dumbbell or squeezing a medicine ball between your knees.
6. Squat to Lateral Leg Lift
Why it works:
This dynamic move combines strength and mobility. You squat to work your lower body, then lift your leg to activate your glute medius—important for hip stability.
How to do it:
- Start in a standing position with feet hip-width apart.
- Lower into a squat, then as you stand up, lift one leg out to the side.
- Alternate legs with each rep.
Targets:
Quads, glutes, outer thighs, and core.
Pro tip:
Control the leg lift—don’t just swing your leg. Focus on squeezing the side of your glute as you raise it.
How to Use These Squats in a Workout
Here’s a sample routine you can try at home or at the gym. It includes all six variations to train strength, balance, endurance, and a bit of cardio.
Lower Body Squat Circuit (Repeat 3 rounds):
- Goblet Squat – 12 reps
- Sumo Squat with Pulse – 12 reps
- Bulgarian Split Squat – 10 reps per leg
- Jump Squat – 10 explosive reps
- Wall Sit – Hold for 45 seconds
- Squat to Lateral Leg Lift – 12 reps per side
Rest for 60 seconds between rounds.
You’ll feel your thighs, glutes, and core working hard by the second round. And by the third, you’ll know you’ve trained your lower body from every angle.
Why Variety Matters
Doing the same squat every week might get you decent results at first. But our muscles adapt. They need new challenges to grow stronger. Rotating between different squat variations:
- Engages more muscle fibers
- Reduces risk of overuse injury
- Improves joint mobility and coordination
- Keeps your workouts interesting
Plus, different squat styles can work better for different people. For example, someone with tight hips might feel better doing goblet or sumo squats, while another person might prefer bodyweight wall sits to start.
Final Thoughts
Squats are a lower-body essential, but you don’t have to stick to just one version. Mix and match these six squat variations to build a strong, balanced lower body while keeping your workouts fun and challenging. No matter your fitness level, there’s a variation here that fits—and probably a few you haven’t tried yet.
