5 Different Types of Squats [FOR JAW DROPPING LEGS]



squat variations

Do you know a squat about squats? Well, if you know how to do a basic squat, you can take the basic butt-type lift and turn it into different types of squats, each of which can be incorporated into a regular workout.


basic squat

Notably, squats are the exercise you want to do if you if you want to tone and strengthen your legs and back side. The exercise activates a number of muscles located in the lower and upper legs, primarily the hamstring and quadriceps. The exercise also works out the gluteus maximus, which is the largest muscle in the body.

Now that you understand the dynamics of this lower body workout, you can test out the variations. First, we will start out with the basic squat. To perform the exercise, make sure your feet are planted firmly on the ground, shoulder-width apart.

Push the hips back and lower the body as if you were going to sit down. While lowering the body, make sure that the shoulders and head are erect and that the back is slightly arched back or straight. Focus on keeping your knees pointed forward, pushing slightly outward. Raise yourself to an upright position. Then perform the exercise again - ideally, work up to 20 repetitions.


Squat Jump

This squat is a dynamic plyometric move and is recommended for athletes in training or for anyone who does not suffer from knee or back injuries. Simply squat down and jump as high as you possibly can, landing back in the squat before repeating. Work up to 20 reps without breaking jumps.

Barbell Back Squat

back squat

Don’t pursue this exercise if you have knee or back problems. Position a barbell on the upper part of the back, using a squat rack to position the weight. Keep your head up and your weight distributed through your feet. Lower yourself down by pushing your hips back. Once you are in the lower position, push back up to the upright position.

Sumo Squat or Plie Squat

sumo squat

If you want to work out the inner thighs, then the sumo squat was made for you. Start by taking a wide stance with your toes turned out or stand like a sumo wrestler. Lower the body as you do in a traditional squat and return to the upright position. You can also employ sumo squat jumps in your sumo squat workout routine. Perform the exercise like a squat jump while assuming the sumo stance.

Low Impact Types of Squats

Prisoner Squats

prisoner squat

Stand as you do in a regular squat, both feet shoulder width apart, hands on your hips. Lower on one leg at a time in a kneeling position. Whichever one of the legs comes down first is the leg you want to use to stand back up in the upright position.

Goblet Squat

goblet squat

Also called the “Spartacus” squat, the goblet squat includes using a barbell (“goblet”) while you are performing the squat. Grab hold of the end of a barbell and turn your feet slightly out while keeping them firmly planted on the ground. The barbell should be held vertically in front of your chest. Keeping the back slightly arched, push back your hips and bend the knees, lowering the body until the tops of the thighs are parallel to the floor. Pause before pushing yourself back to the upright position. This is an ideal low-impact squat to practice for anyone who is in top physical condition.


You can do all of these squats in the comfort of your own home by simply purchasing a power rack. You can read our detailed power rack review guide right here to help walk you through the process.

squat variations

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  • Jim
  • March 14, 2015

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