Squat, known as the king of exercises! Among strength exercises, the squat is a compound, full-body exercise that works the thighs, glutes, and hamstrings while strengthening the bones, ligaments, and tendons that run across the lower body. The squat is considered an essential exercise for increasing leg and hip strength and size and developing core strength. In an isometric contraction, the lower back, upper back, abdominal, trunk muscles, intercostal muscles, shoulders, and arms are all essential to this exercise when squatting correctly. 

Next, we will introduce 20 squat variations for you, hurry up and move!


Before starting other variations, the most basic movements should be learned to fully obtain the maximum benefits from different variations while avoiding sports injuries.



Steps: The distance between the two feet is slightly wider than the hips, the toes are slightly outward, the body's weight is evenly distributed on the soles of the feet, and the back is kept straight. Sit up and simultaneously push your hands straight forward, keeping them at chest height.

Go down as hard as you can, keeping your chest up, and your back straight, and gradually checking that your knees don't go past your toes.

2.kneeling squat

kneeling squat


  1. Begin by positioning yourself in a kneeling position on the floor or a padded surface. Place a mat or towel under your knees for added comfort.
  2. Step one foot forward, ensuring that your knee is directly above your ankle. Your front foot should be flat on the ground, and your back knee should be positioned directly under your hip.
  3. Engage your core and maintain an upright posture with your chest lifted and shoulders back.
  4. Keeping your weight on your front foot, slowly lower your back knee towards the ground, aiming for a 90-degree angle at both knees. Your front knee should remain in line with your ankle and not extend past your toes.
  5. Pause briefly at the bottom position, then push through your front heel to rise back up to the starting position. Focus on using your front leg to drive the movement and return to a fully upright position.
  6. Repeat the movement for the desired number of repetitions, then switch legs and repeat the exercise on the other side.

Remember to maintain proper form throughout the exercise, keeping your core engaged and avoiding any excessive forward or backward leaning. Start with lighter weights or just bodyweight to master the movement before progressing to heavier weights.


3.Wall squat

Wall squat



  1. Find a clear wall space where you can comfortably lean against with your back.
  2. Stand facing the wall and position your feet hip-width apart, about 1-2 feet away from the wall.
  3. Slowly lean your back against the wall and slide down until your knees are at a 90-degree angle and your thighs are parallel to the ground. Your knees should be directly above your ankles, not extending past your toes.
  4. Adjust your feet position if needed, making sure your knees are in line with your toes.
  5. Engage your core muscles and keep your back straight against the wall.
  6. Hold this position for a specific duration, such as 30 seconds to 1 minute, or as long as you can maintain proper form without discomfort.
  7. Focus on breathing steadily and maintaining stability throughout your body.
  8. To come out of the wall squat, push through your heels and slowly stand back up, keeping your back against the wall.

Rest for a moment before repeating the exercise for the desired number of repetitions or time duration.

4.Kettlebell squats


Kettlebell squats



  1. Begin by standing with your feet shoulder-width apart, toes pointed slightly outward.
  2. Hold a kettlebell with both hands in front of your chest, allowing it to hang freely.
  3. Engage your core muscles and maintain a neutral spine.
  4. Initiate the squat by bending at your hips and knees, as if sitting back into an imaginary chair. Keep your weight balanced on your heels.
  5. Lower your body down until your thighs are parallel to the ground or slightly below, ensuring that your knees track in line with your toes.
  6. Pause for a brief moment in the bottom position, maintaining stability and control.
  7. Push through your heels and extend your hips and knees to return to the starting position.
  8. Repeat the movement for the desired number of repetitions, maintaining proper form and control throughout.

Tips for performing kettlebell squats:

  • Keep your chest lifted and your shoulders pulled back throughout the movement.
  • Maintain an upright posture, avoiding excessive leaning forward or rounding of the back.
  • Focus on the muscles of your lower body, particularly your quadriceps, hamstrings, and glutes, as they are the primary muscles targeted during kettlebell squats.
  • Start with a lighter kettlebell and gradually increase the weight as you become more comfortable and confident with the exercise.
  • Listen to your body and adjust the depth of the squat according to your flexibility and comfort level.

5.Squat jump

This enhanced version is slightly more demanding on you, please consider this action after you have fully mastered the basic squat, and at the same time, ensure the health of your knees.


Squat jump



  1. Begin by standing with your feet shoulder-width apart, toes pointed slightly outward.
  2. Engage your core muscles and maintain an upright posture with your chest lifted.
  3. Lower your body into a squat position by bending at your hips and knees. Keep your weight balanced on your heels and ensure that your knees track in line with your toes.
  4. As you reach the bottom of the squat, explosively push through your legs and jump vertically into the air.
  5. Extend your hips, knees, and ankles fully during the jump, reaching as high as you can.
  6. While in mid-air, quickly bring your knees up towards your chest and tuck them in.
  7. As you descend, extend your legs and prepare to land.
  8. Land softly on the balls of your feet, rolling through to your heels to absorb the impact.
  9. Immediately transition into the next repetition by going back into a squat position and repeating the jump.

Tips for performing squat jumps:

  • Maintain control and stability throughout the movement.
  • Land with your knees slightly bent to absorb the impact and prevent excessive stress on your joints.
  • Focus on explosive power and height during the jump, rather than speed.
  • Keep your movements fluid and avoid pausing between repetitions.
  • Start with a few repetitions and gradually increase the intensity and number of jumps as you become more comfortable and proficient with the exercise.

6.Back squat 

Back squat


  1. Begin by setting up the barbell on a squat rack at an appropriate height. The barbell should be positioned slightly below shoulder level.
  2. Stand facing the barbell with your feet shoulder-width apart. The barbell should be centered across your upper back and resting on your trapezius muscles.
  3. Reach up and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Your elbows should be pointing down and back, creating a shelf for the barbell to rest on.
  4. Step back from the squat rack, ensuring you have enough space to perform the squat.
  5. Take a deep breath, brace your core, and initiate the squat by bending at your hips and knees simultaneously.
  6. Lower your body by pushing your hips back and bending your knees, maintaining a neutral spine and an upright torso throughout the movement.
  7. Descend until your thighs are parallel to the ground or slightly below. Keep your knees in line with your toes and avoid letting them collapse inward.
  8. Once you reach the desired depth, reverse the movement by driving through your heels and extending your hips and knees simultaneously.
  9. As you ascend, keep your core engaged and maintain an upright posture.
  10. Exhale at the top of the movement and repeat for the desired number of repetitions.

7.Front squat

It's a variation of the back barbell squat, but it's more beneficial for people with knee problems. 


Front squat


Steps: Same as a back barbell squat, except with the dumbbells in front of your chest, your elbows point toward the floor.

If you can't use a barbell, you can use dumbbells instead. Keep your elbows touching your knees as you descend, but not your knees.

In this way of barbell placement, it is best to move your wrist joints before squatting. When you crouch, you will find that compared with squatting back, your lower back will bear more pressure. At this time, you still need to ensure your lower back upright.

8.Monkey squat 

Monkey squat

This is a very interesting squat. 

Steps: It's an excellent way to stimulate the back of your thighs and buttocks, but it can be strenuous for those with less flexibility. Squat down and grab your ankles or toes, get up, and repeat.

9.Sumo squat 

Sumo squat


The stance of the sumo squat is extensive, and the soles of the feet are facing outwards. If the flexibility is good, doing this movement will be easy.

And the balance is challenging to grasp. Sumo squats stimulate the inner thighs more than regular squats.

10.Half squat

Half squat


Half squats are great as an auxiliary exercise after squats. This is squatting, but not squatting to the end. It can be used as a starting exercise for beginners to try squats.

Half squats are often used as the last few static exercises after training. That is to say. In squatting, if you finally have no strength and can't squat down, you can squat halfway. Remember that if you want to squat deep, please "deep" squat. Half squat can only be counted as opportunistic training.

11.Squat split jump

Squat split jump


Similar to jumping jacks, a squat is added based on jumping jacks. Start standing, split your legs, squat down, return to starting position, and repeat. It can be calculated not by the number of movements, but by time, such as squat jacks for 1 minute.

12.Tornado squat jumps

Tornado squat jumps


Squat down, get up and jump away from you. To avoid dizziness, jump counterclockwise and then clockwise, don't keep jumping in circles in one direction.

13.Still squat

Still squat


It is similar to squatting against the wall, except that it is not against the wall. It is static training to keep the position still and how long it can last. Straighten your back, raise your head and chest, and look ahead.

14.Wall-facing squats

Wall-facing squats


Keep your feet 3 cm away from the wall, look straight ahead with your eyes, and squat down. You'll quickly find that this poses challenges to your balance. Ensure your feet are firmly planted on the ground so you don't fall backward. Holding a weight helps with balance.

15.Dumbbell squat

Dumbbell squat


If you don't have a barbell for weights, dumbbell squats are a great way to squat with weights. With a hex dumbbell in both hands, squat down with the dumbbells at your sides.

16.Squat press

You can also carry weights with dumbbells, barbells, and kettlebells. If you don't have this equipment, you can push up with empty hands or hold two mineral water bottles. 

Squat press


Steps: Place the dumbbells on top of your chest. Squat down and press the dumbbells with both hands as you stand up. Keep your core tight! Do not bend over at any time! Be sure to keep your back straight when lifting dumbbells!

17.Suitcase squats

Suitcase squats are a variation of the squat that involves holding dumbbells by the side of the body, much like you would keep a suitcase or large bag.

Suitcase squats


Steps: Squat with a bell in one hand, either a dumbbell or a kettlebell. It's dumbbell squats. It's just that the weight is changed to one side. This move works the core and the small muscle groups that help stabilize the body. 

18.Long jump

Long jump


Squat down, then jump forward explosively. The landing must be controlled and soft. If you land with a loud noise, you must maintain it better.

19.Sumo squat jump

Sumo squat jump


It is similar to the sumo squat jump, except that the jump range of this action is minimal. You can do this action at the end of a set of training. That is, when the muscles are tired and not enough to complete a complete jump, you can do this action.

20.Pistol squat

A reasonably tricky squat that requires balance, strength, and flexibility


Pistol squat


Steps: Standing with your arms straight out in front of you at shoulder height, parallel to the floor, lift your right leg off the floor and hold it there. Grab your right foot with your hands; push your hips back and lower your body as low as possible. Pause, then make your body back to the starting position.



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