9 Squat Variations to Try for Stronger, More Toned Legs
Squats are an extremely effective lower-body exercise that come with an array of benefits, including:
- Strengthening and toning leg muscles (quadriceps, calves, and hamstrings)
- Improving strength in your knee joints
- Burning fat (which promotes weight loss)
- Strengthening the lower back
- Improving flexibility in your lower body
While the basic squat is still a great option, incorporating different squat variations is a great way to change up your leg workout and improve your strength, mobility, and balance. (Of course, they also give you that much-desired muscle definition in your legs and booty!)
The following are nine squat variations to add to your fitness routine!
1. Plié Squat
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If you want more inner thigh work, a plié squat is a great choice. By turning your legs open (external rotation), the inner thigh muscles are activated and turned on for more help.
How to do plié squats:
- Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle.
- Bend knees and lower your torso, keeping your back straight and abs tight.
- Squeeze your glutes and come to standing position.
2. Squat Jump
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Want to burn extra fat and calories? Jump squats are your new friend. Feel Free to add in a kettlebell to up the ante.
How to do squat jumps:
- Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
- Jump straight up and swing arms overhead. Return to squat.
3. Stiletto Squat
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How to do stiletto squats:
- Start standing and lift your heels high like you’re wearing heels. Keeping your abs engaged, slowly drop into a squat, bringing your hips to knee height.
- Squeeze your glutes and return to your starting position.
4. Pistol Squat
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If your focus is solely on shaping your butt, then a pistol squat is a great variety to mix into your workout.
How to do pistol squats:
- Stand with feet hip distance apart and extend 1 leg long on front of the body.
- Bring hands to hips or the front of your body for balance. Sit back into a squat with weight in the heel of the foot, then slowly stand back up using your glute and hamstring muscles. Repeat for desired number of reps and switch sides.
5. Surfer Squat
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How to do surfer squats:
- Start in a squat position with your body facing the side of the room and your eyes looking forward.
- Jump a full 180 degrees and land in a squat so that body is now facing the other side of the room. Keep eyes forward.
- Continue to make 180-degree jump-turns with eyes looking forward and body staying in squat position.
6. Squat Thrust
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How to do squat thrusts:
- Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
- Using the lower body, thrust up to standing and press the dumbbells overhead, extending the arms long. Lower back to the starting position.
7. Medicine Ball Squat Toss
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How to do medicine ball squat tosses:
- Stand with your feet hip-width apart, knees slightly bent, and hold the medicine ball with two hands in front of your chest.
- Sit back in a squat position, keeping your chest lifted and lower ball to the floor.
- Stand up with an explosive movement while tossing the ball up overhead.
- Catch the ball at chest level and sit back to squat position. Repeat for the desired number of reps.
8. Resistance Band Squat
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How to do resistance band squats:
- Stand on the band with your feet shoulder-width apart, holding the handles next to your shoulders so the band is behind the back of your arms.
- Slowly sit down and back into a squat position, keeping abdominals tight and chest lifted.
- Press back up through heels, squeezing glutes.
9. Side-to-Side Squat
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How to do side-to-side squats:
- Start standing with feet hip distance apart and sit back into a squat position by bending the knees. Keep your abs tight and back straight.
- Step wide to one side while staying in your squat position. Go back to your starting position, and then side squat wide in the other direction using all your lower body muscles. Then, return to center. Continue squatting side to side, staying low throughout.