11 Squat Variations to Improve Your Lower-Body Workout

Squats are an extremely effective lower-body exercise that builds muscle and strength. But did you know that there is more than just a basic squat?

Incorporating different squat variations is a great way to change up your leg day workout and improve your strength, mobility, balance, and, of course, the muscle definition in your legs and glutes.

Here are 11 different types of squats to incorporate into your workout routine:

1. Basic Squat: Stand tall with your feet hip distance apart. Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Rise back up and repeat.
2. 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 the standing position.
3. Squat Jumps: Start standing with feet hip distance apart and lower into a squat position. Jump straight up and swing arms overhead. Return to the squat position.
4. Stiletto Squats: Start standing and lift heels high like you’re wearing heels. Slowly drop into a squat bringing your hips to knee height. Squeeze your glutes and return to your starting position.
5. Pistol Squats: Stand with feet hip distance apart and extend 1 leg long in front of the body. 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.
6. Surfer Squat: Start in a squat position with the body facing the side of the room but eyes looking forward. Jump a full 180 degrees and land in a squat so that the body is now facing the other side of the room. Continue to make 180-degree jump-turns with eyes looking forward and body staying in the squat position.
7. Squat Thrusts: Start standing with feet hip distance apart and lower into a squat position. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to the starting position
8. Medicine Ball Squat Toss: Stand with feet hip-width apart, knees slightly bent, and hold the medicine ball with two hands in front of your chest. Sit back into a squat position, keeping chest lifted and lower the 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 into the squat position. Repeat for desired number of repetitions.
9. Resistance Band Squat:Stand on a resistance band with feet shoulder width apart and hold 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. Press back up through heels, squeezing glutes.
10. Side to Side Squat: Start standing with feet hip distance apart and sit back into a squat position by bending the knees. Step wide to one side 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 back to center. Continue squatting side to side staying low throughout.
11. Elevated Squat Knee Lift: Start in the squat position with the left leg on the step and the right leg on the floor. Push up through the left leg and lift the right knee to the side. Hold a moment and slowly lower back to the start position. Repeat for desired number of reps and switch sides.

Source: 11 Types of Squats to Help Tone Your Legs and Booty