20 Squat Variations For Every Fitness Level

1. Wall Squat

With the help of a wall, our back can have good support while doing the squats. This variation is especially helpful for people with knee or hip issues.

Steps To Do:

• Stand tall with the back against the wall. Keep the feet hip width apart.
• Slowly lower the hips through bending the knee.
• Do not shift the back away from the wall.
• When the thighs become parallel to the floor, halt the descent.
• Stay in this pose for 30 seconds, then stand up slowly.
• Continue the activity for 10 to 12 reps.

2. Sumo Squat

Do you want to feel like a sumo wrestler while doing the squat? This beginner-level variation lets you channel that vibe with its sumo-like leg stance. It is great for opening the hips, making it a good hip mobility exercise.

Steps To Do:

• Stand with an upright posture and shoulders relaxed.
• Keep the feet wider than shoulder width distance. The toes must be pointed outward.
• Push the hips back while maintaining the legs’ stance. The torso must slightly lean forward.
• Go as low as possible, ideally till the thighs become parallel to the floor.
• Feel the stretch in the inner thighs and hip flexors as you stay like this for a few seconds.
• Practice the sumo squat for 10 reps.

3. Pistol Squat

Pistol Squat is regarded as one of the most challenging variations we could try in our fitness routine. It requires good balancing skills and flexibility but can be mastered with consistent practice.

Steps To Do:

• Stand tall with the feet together. You can extend the arms in front of you.
• Raise the right leg off the ground without bending the knee.
• Bring the hips down by bending the left knee. The left foot will be resisting the entire body weight.
• Go as low as possible, then push through your heels to stand back up.
• Practice this exercise for desired number of reps.

4. Bulgarian Split Squat

This is a unilateral squat variant that focuses on the single-leg reps, helping improve balance and strengthen each leg individually.

Steps To Do:

• Stay in front of an elevated platform, like a box or chair. Face your back against the platform, maintaining a 1 or 2 feet distance.
• Now, extend the left leg behind and place the left foot on the platform.
• Start lowering the body until the knees nearly touch the floor.
• Hold this squat for 30 seconds, then switch sides.
• Do the activity for 10 to 12 reps.

5. Prisoner Squat

This variation has a unique arm positioning - the hands are behind the head. This helps stabilize core and back muscles effectively. People of all fitness levels could perform this variation easily.

Steps To Do:

• Place your hands behind the head while standing up. Interlock the fingers for stability.
• Keep the feet at shoulder width distance and the toes pointed outward.
• Now, slowly get into the usual squat pose.
• Continue doing this squat for 5 to 7 reps.

6. Split Squat

Although split squats may look the same as lunges, there's a key difference in movement. Split squats are static, with our feet already planted on the floor. Lunges, on the other hand, feature a dynamic motion where we step forward or backward.

Steps To Do:

• Place your right leg behind with a straight back.
• Engage the core, and start pushing the hips behind.
• The right knee should nearly touch the floor, while the left knee will become parallel to ground.
• Hold this pose for 30 seconds.
• Come back to original position and perform 10 reps. Then, switch sides.

7. Narrow Stance Squat

Narrow stance squats could be a great variation to try for knee health as it enhances the tensile strength of the knee joint. Doing this beginner-level variant consistently can aid to improve knee flexion.

Steps To Do:

• Stand with the feet close to each other. The toes must be pointed straight ahead.
• Ease into the squat, keeping the knees in line - no drifting wide.
• Once the thighs are parallel to the ground, stay in this pose for a few seconds.
• Return back up and continue this process for 5 to 7 reps.

8. Cossack Squat

Unlike side lunges, which it resembles, the Cossack squat stands out with a different starting position and range of motion. This squat kicks off from a wide stance, whereas the lunge starts with our feet together.

Another major difference? In a Cossack squat, we can sink as low as possible, while in side lunge, we typically return to standing once our thighs hit parallel to floor.

Steps To Do:

• Keep the feet wider than shoulder width distance.
• Now, shift the weight to your left and lower the body.
• Your left knee bends while the right leg stretches.
• Go as low as you can to get a deep stretch in the glutes and hamstrings.
• Return to the starting position and repeat for the other side.
• Do this activity for 20 reps on each side.

1. Box Jump To Squat

This is one of the most popular plyometric squats, perfect for boosting explosive power and improving our vertical jump. It is useful for athletes who want to level up their performance in sports like basketball and football.

Steps To Do:

• Stand in front of a box platform. The height should be adjusted per your comfort level.
• Take a deep breath, then jump by pushing off with the feet.
• Land on the box, and drop down to the squat.
• Hold the squat for 5 seconds, then stand up.
• Perform this workout for desired number of reps.

2. Jump Squat

This squatting variation includes a jump at the end of the movement, ramping up the intensity. It is a great cardio exercise for increasing our heart rate and building power.

Steps To Do:

• Get into a squat position with the hips lowered and back straight.
• Push through the heels to go back to the standing pose.
• Just before fully standing up, explode into a jump. 
• Once you land back, return to the squat position.
• Repeat this process 5 to 7 times.

3. Tuck Jump

Tuck jump is a full body workout that requires controlled momentum and good leg power. Otherwise, improper movements could result in serious injuries.

If done correctly, this squat variation could be a boon for your heart rate and reaching that HIIT zone.

Steps To Do:

• Start by standing tall with an upright posture and feet at hip width distance.
• Lower the hips slightly with small knee bends. This pose prepares you for the jump.
• Now, jump upwards with engaged glutes and core.
• As you reach the top, bring the knees up to touch your hands - kind of like you're doing a squat mid-air.
• Land on your feet gently. Repeat the jump for 5 reps.

1. Goblet Squat

Goblet squat is fantastic for working out your core muscles. Holding the dumbbell in front challenges your upper back strength and requires powerful forearms.

Steps To Do:

• Grab a moderate dumbbell with both hands and put it at chest level.
• The feet should be wider than shoulder width apart.
• Slowly bring down the hips until the thighs become parallel to the ground.
• Hold the dumbbell firmly as you stay in the squat pose for a few seconds.
• Return to the initial position and repeat this process for 10 reps.

2. Dumbbell Suitcase Squat

This simple squat exercise requires us to move down with the dumbbells by our sides. It could strengthen the glutes, hamstrings, and oblique muscles. It is also good for building grip strength.

Steps To Do:

• With the dumbbells held on your sides, stand with the feet shoulder width apart.
• Lower the hips with slow, controlled momentum. Bring the dumbbells down as well.
• Do not arch the back while descending the body.
• Once the weights nearly reach the floor, pull the body up.
• Practice this exercise for desired number of reps.

3. Kettlebell Racked Squat

This squat variant adds extra pressure by making us hold two kettlebells in front. It targets the quadriceps, glutes, calves, and back.

Steps To Do:

• Grab two kettlebells in your hands and bring them together at your chest.
• Place both feet at hip width distance.
• Next, lower the body gently, resisting the weight of the kettlebells.
• Once you get into squat position, hold this stance for 30 seconds.
• Conduct this move for 10 to 12 reps.

4. Barbell Back Squat

This squat variation is useful for strengthening the lower body and building denser bones. Beginners may find it challenging to do multiple reps of this workout. We should not perform this workout if we have pain in the shoulders or upper back.

Steps To Do:

• Hold a barbell from the squat rack with a wide hand grip.
• Go underneath the barbell and raise your body with the barbell supported on the upper back.
• Stand straight and unrack the barbell.
• With the upper back supporting the barbell, slowly go into a squat.
• Push your hips back and lower your body slowly to avoid overstretching the muscles.
• Hold the squat position with the barbell for a few seconds.
• Push through the heels to stand back up.
• Perform this workout for 5 reps.

5. Barbell Overhead Squat

Doing an overhead squat with a barbell can be challenging, but it's a fun intermediate-level workout for our glutes, shoulders, and legs. Just remember not to lean too far forward and cave the knees inward.

Steps To Do:

• Grip a barbell firmly with both hands. If it is difficult to hold onto, choose a lighter one.
• Now, push the barbell overhead, fully extending the arms.
• Without moving your arms, lower the hips to get into the squat.
• Drive through the heels to return to standing pose.
• Practice this squat for 5 to 7 reps.

6. Landmine Hack Squat

Next on the weighted squat list is the landmine hack squat. By hoisting the landmine on your back, this variation primarily targets the quadriceps. This squat's a good option for those with lower back pain since it does not put much strain on that area.

Steps To Do:

• Hoist the landmine on the left shoulder and hold it with your left hand for support.
• Stand with an upright posture. Then, slightly lean back to the anchor point.
• Keeping the feet shoulder width apart, get into the squat pose.
• Feel the stretch in the quadriceps as you hold the squat for some seconds.
• Slowly return to the initial position and practice for 5 to 7 reps.

1. Resistance Band Squat

This variation features the usage of a resistance band to add stress to the legs while performing the squat. A resistance band could be used as a substitute for free weights.

Steps To Do:

• Loop a resistance band around your thighs or ankles. The feet must be hip width apart.
• Engage the core, push the hips back, and get into a squat.
• Hold the pose for 30 seconds, then press your heels to stand up.
• Remember to squeeze the glutes while staying in the squat.
• Repeat this workout for desired number of reps.

2. Bosu Squat

Are you looking to enhance your balance while doing the squat workout? The bosu squat variant can be the perfect choice for this matter. Exercising on the bosu ball will challenge your stabilizing muscles.

Steps To Do:

• Put the flat side of the bosu ball on top, and step on the surface.
• Keep the back erect, feet hip width apart, and shoulders relaxed.
• Slowly push the hips backward and bend the legs.
• Maintain the body balance while going for the squat.
• Once you have reached the squat pose, stay here for a few seconds to enhance balance.
• Then, return to the standing position.
• Practice this move for desired number of reps.

3. TRX Squat

TRX suspension straps are great for practicing squats, helping to improve body strength and functional movement. They let our bodies flex back and forth in ways that aren’t possible through regular means.

Steps To Do:

• Grip the TRX handles with your hands firmly. Bring them to your chest level.
• Extend the arms fully while holding the TRX handles.
• Now, lower the body into the squat through pulling against the straps.
• Bring the body back to the starting pose and perform 10 to 12 reps.