5 Squat Variations

Normal squats can get boring…here are some ways to switch it up!

Are you getting tired of basic squats? Here I am showing you 5 ways to switch up your squats and give your exercise program some variety!

You might think squats are only good for working the glutes, but they can do much more! Squats have the ability to target almost all of the muscles in your body!

They mainly target your glutes, quads, hamstrings and hip flexors. BUT, in addition to these lower body muscles, proper squats also target your core!

Try out these squat variations!


Watch: 5 Squat Variations

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How to Do Each Movement

Front Squat

Feel free to use a barbell if you are in a gym, or kettlebells/dumbbells/any type of weight you haveif you are at home. Position the weight so that it is up at your collarbone. Place your feet shoulder width apart and keep your chest up. Bend at the knees and hips as if you are sitting down in a chair. Keep your knees over your toes, being careful to not let them extend over. Press your weight into your heels and push through to stand up, squeezing your glutes at the top.

Back Squat

This is best done with a barbell. Position the barbell on your sholders and hold it in place so it does not slip or fall. The squatting motion is the same as a front squat. Make sure to keep your back straight!

Off Set Squat

For this exercise you are only using one kettlebell/dumbbell. Hold the weight in one hand up at your collarbone as you did with the front squat. The squatting motion here is also the same as a normal front squat.

SL Squat to Bench

Stand infront of a bench or seat on one leg with the other slightly elevated infront of you. Push your hips back and squat down until you reach the bench, pause, then stand back up on your one leg and repeat.

Pistol Squat

This movement is quite advanced and takes some practice! Extend one leg out infront of you, lower down as if your torso is on an imaginary vertical line, then stand back up. If you don’t get it the first time, don’t worry!


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Check out these workouts that include some of the movements from this blog

How to do a Pistol Squat 

Booty Lab by Becca At-Home Program-Workout B



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