20 Types of Squats that are worth your time

squats

Squats not only target your glutes but also target your legs and the core.

Different Types of squats help in burning calories in a fun way. Apart from burning calories, they also help you gain stronger muscles in the lower body. This avoids the risk of injuries and provides you with a toned body. 

Here we have mentioned 20 effective types of squats. Next, find your best combination of squats to incorporate into your lower body exercise regime. 

Do not forget a quick lower body warmup before performing these squats

Here you go!

Classic squat

  1. It Targets the gluteus maximus, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder-width. Face your toes slightly outwards. Keep your hand on the sides.
  3. Keep the chest lifted and the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  4. Go down until the position feels like you are sitting on a chair. 
  5. Now, straighten your knees by pressing through your heels while squeezing your glutes.
  6. Repeat

Jumping squat

  1. Stand with your feet a little wider than shoulder-width. Face your toes slightly outwards. Keep your hand on the sides.
  2. Keep the chest lifted and back straight, with the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  3. Go down until the position feels like you are sitting on a chair. 
  4. Now, prepare yourself for a jump while straightening your knees by pressing through your heels. Do it by squeezing your glutes.
  5. Jump with a straight body, land and repeat.

Sumo squat

  1. It targets Quadriceps, gluteus muscles, hips, hamstrings, calves, and inner thighs.
  2. Stand with your legs wider than shoulder-width. Face your toes slightly outwards. Your knees should also face outwards. 
  3. Keep the chest lifted and the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  4. Go down until the position feels like you are sitting on a chair. 
  5. Now, straighten your knees by pressing through your heels while squeezing your glutes.

Squat jack

  1. Stand casually. Jump and place your feet wider than hip-width apart. Without wasting any time, perform a squat there. 
  2. Go down until the position feels like you are sitting on a chair. Jump back to the initial posture and repeat.  
  3. Remember to keep the chest lifted and the core engaged. 

Dumbbell suitcase squat

  1. Grab a dumbbell in both of the hands. 
  2. Stand such that your feet are slightly wider than shoulder-width. Toes should point a little outwards.
  3. Now, keep the back straight, core engaged. Push the hips back and bend the knees and come down until the knees are above the toes. Do not let your knees go beyond your toes. 
  4. Keep your hands straight as if you are about to put the suitcase on the ground. 
  5. Now by pressing through your heels, come up. 
  6. Repeat

Single leg squat

  1. Stand casually. Extend your hand in front of you. 
  2. Lift your left leg in front of you. 
  3. Keep that front (left) leg straight. 
  4. Squat with your right leg until the thigh of that leg is parallel with the ground. 
  5. Repeat and then switch the legs.

Jump Squat With Heel Tap

  1. For this, stand with your feet shoulder-width apart. Face your toes slightly outwards. Keep your hand on the sides.
  2. Keep the chest lifted and back straight, with the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  3. Go down until the position feels like you are sitting on a chair. 
  4. Now, prepare yourself for a jump while straightening your knees by pressing through your heels.
  5. While you are in the air, touch the feet together and then land with wide legs. 
  6. Squat and repeat.

Plus squat

  1. It Targets the gluteus maximus, Quadriceps, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder-width. Face your toes slightly outwards. Keep your hand on the sides.
  3. Keep the chest lifted and the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  4. Go down until the position feels like you are sitting on a chair.
  5. Now, apply a pulse by shifting the thighs a little up and down for a few seconds. 
  6. Now, straighten your knees by pressing through your heels while squeezing your glutes.
  7. Repeat.

Lateral Squat Walk

  1. Squat down and hold the position at the bottom. Keep your back straight and your feet facing slightly outwards. 
  2. Step out with your right leg, followed by the other. Now, bring the left leg closer to the right one. 
  3. Now take a side step with your left leg and follow it with the right leg.

Isometric Squat

  1. Stand with your feet a little wider than shoulder-width. Face your toes slightly outwards. Keep your hand on the sides or crossed in front of your chest.
  2. Keep the chest lifted and the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  3. Go down until your thighs are parallel with the floor. Hold for 6-8 seconds.
  4. Now, straighten your knees by pressing through your heels while squeezing your glutes.
  5. Repeat

Box jump to squat

  1. Stand casually in front of a box or elevation. Keep your hands as per your comfort.
  2. Release yourself into a jump and land on the box, followed by a squat. 
  3. Get down from the box.
  4. Repeat

Bulgarian split squat

  1. Stand back facing a bench. Pull your left feet backward and rest the feet on the bench in a way that your soul is facing against the bench. 
  2. Tug your hands on the side.
  3. Squat and repeat.
  4. Later, change the leg.

Curtsy squat

  1. Stand with your feet shoulder-width apart. Tug your hands on the sides.
  2. Take your left leg behind and cross the right leg while bending the front knee until that thigh is parallel with the ground.
  3. Come back to the initial position and repeat with another leg.

Split squat

  1. Take a big step with your left leg so that both feet are in a line. 
  2. Squat down until the left thigh is parallel with the ground.
  3. Switch the legs and continue doing alternate legs.

Side-kick squat

  1. Perform a squat and when you come up, kick your left leg to the left side and land the leg. 
  2. Squat again and kick your right leg to the right side.
  3. This is one rep. Repeat.

Wall squat

  1. Stand wider than shoulder-width apart. Your back should take the support of a wall.
  2. Now squat down with your back still straight and rubbing against the wall. 
  3. Go down until your thighs are parallel to the floor.
  4.  Hold for a second and repeat.

Eagle squat

  1. Stand casually and lift the right leg. 
  2. Cross and coil the right leg on the left from the backside. 
  3. Now, squat with your left leg.
  4. Complete reps on the left leg and then switch to the right leg. 

Dumbbell Squat

Perform regular squats while holding the dumbbells up along the shoulder line in both hands.

Resistance Band Squat

Perform a traditional squat while wearing a resistance band just above your feet.

Plié Squat

  1. Stand with your feet a little wider than shoulder-width. Face your feet totally on the sides so that your inner thighs face forward.
  2. Keep the chest lifted and the core engaged. Push your hips at the back and bend your knees as you go down. 
  3. Perform a regular squat and straighten your knees by pressing through your heels while squeezing your glutes.
  4. Repeat

The Takeaway

These squats vary from normal to difficult levels. Perform them and make the best combination for yourself.

We highly recommend a quick lower body workout before performing these squats. This will help you to avoid injuries and muscle pain.

Start with a smaller number of squats and later increase the count and the sets.

Squats that use single-leg bending are recommended to be performed by both of the legs in turn. This will allow you to work both of the legs equally. 

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