Gym and At-Home Squat Variations

How to Do the Squat Variations

Tip: Don’t let your hips touch the ground or your butt/back sag down

BW Squat

Targets: Quads, hamstrings, glutes, core

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.

Banded Squat

Targets: Quads, hamstrings, glutes

This movement is the same as a BW Squat, just add a band around your legs above your knees. Make sure to keep your knees pressed outward.

Goblet Squat

Targets: Glutes, quads, hamstrings, calves, core, forearms, biceps

Place your feet slightly wider than hip width apart with your toes angled outward. Hold a barbell or kettlebell in both hands right at your chest with your elbows bent. Press your hips back and bend at the knees, as if you are lowering yourself into a chair. Your elbows should be touching the inside of each knee. Press your weight into your heels and push through to stand up, squeezing your glutes at the top.

BB Front Squat

Targets: Glutes, quads, hamstrings, calves, forearms, biceps

Hold the barbell infront of you close to your chest and shoulders, keep your chest up and your back straight. Go through the basic squat movement.

Back Squat

Targets: Chest, shoulders, back, glutes, hamstrings, quads

Position the barbell behind you on the top of your shoulders. Keep your chest up and your back straight. Go through the basic squat movement.

Sumo Squat

Targets: Quads, hamstrings, glutes

Stand with your feet slightly wider than hip width apart with your feet turned outward. Push your hips back and bend at the knees, keeping your back straight and your chest up. Press up through your heels and squeeze your glutes at the top.

Box Squat

Targets: Quads, hamstrings, glutes

Get a box, bench or chair and stand infront of it. Hold a barbell or kettle bell if you want. Keep your back straight and chest up. Hinge at the hips and bend at the knees and touch your butt to the chair as if you are sitting down. Press back up through your heels and squeeze your glutes at the top.

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