types of squats

Types Of Squats you must know

Here we will discuss types of squats and how to do them. When we hear the word compound movement, squats always come to our mind. Do we know everything about squats, and the answer is No.

If Squats are done correctly (of course you are doing it correctly), they not only strengthen our quads, and glutes they also strengthen our core, hamstring, and whole lower body.

 On top of it, Squat is a functional activity, which means it allows us to do everyday activities with little ease i.e. lifting heavy kinds of stuff, moving bed maybe. And if you are a sprinter you should add them to your workout, they will definitely gonna help you as it gives strength to the legs.

Here are the Top 29 Types of Squats:

Standard Squats

Stand straight with leg shoulder-width apart, feet pointing outward. Then bend your knees and lower your hips until your thighs are parallel to the ground.

Try to keep your knees over the feet (if they are going forward don’t worry they will be back in the required position as you progress), you don’t need to give much attention to it until you are not having an issue. Then start lifting yourself, pushing by the heels.

Keep your back straight in the entire movement. And your whole feet must be in contact with the floor all the time.

Bench Squat

If you are new to squatting or need a little support, place a bench or chair under yourself so that you can sit on it.

Stand in a regular squat position lower yourself down bending your knees until you touch the bench. And then lift yourself to the start position.

Squat With Resistance Band

Stand in a regular squat position with feet on the resistance band and you can hold the other end of the band with your hands on your waist or you can hold it on your shoulder by itself.

Perform a regular squat. The band will give you enough resistance that you require for muscle building, and they have lesser risk than weights.

Sumo (Plie) Squats

Stand straight with leg wider than shoulder-width, like sumo wrestler stance, feet pointing outward. Then bend your knees and lower your hip to make it parallel to the ground.

Then push yourself up with heels (whole feet touching the floor), and your back should be straight in the entire process. There are many types of squats that you didn’t even hear about.

Sumo Squats work more for glutes, so if you want to get stronger, and good-looking glutes add them to your routine. You can even do other exercises such as cable kickback, hip thrust, and glute bridge to get the maximum results.

Squat Pulse

In this Squat variation, don’t come up straight in the standing position.

Move slightly (not much) up and down at a fast pace from the position where your thighs were parallel to the ground, you would definitely feel stress in your thighs.

Goblet Squat

goblet squat

You can also call it weighted sumo (plie) squats. Hold a kettlebell or a dumbbell in your hand at chest height. And then bend your knees… the whole process like sumo squat.

Wall Squats

If you are new to bodybuilding, or you are not able to hold your position while squatting. You should give a try to wall squat.

All you need to do is take the support of the wall while doing a regular pushup (which means your back must be in contact with the wall ). Afterward, when you gain strength you can shift to the regular pushup. It is a great way to start for a newcomer.

Prisoner Squat

Stand with leg shoulder-width apart and feet pointed outward. Both hands behind your hand (this looks like more of a prisoner). Then do the same as a regular pushup.

This squat variation stabilizes back, core, and shoulder muscles as well.

Side Squat

Do it the same as the regular pushup, but the variation you need to add is when you stand up after a rep takes a small step toward the side and repeats.

It will give you all-around growth of legs, and it is a fun exercise too. So, add this to your routine.

Pistol Squat

pistol squat

Stand in a regular squat stance and then lower yourself down bending your knees with a single leg only until your thighs are parallel to the ground. Your non-working leg should be parallel to the ground. Then push yourself up with the only leg, repeat it with the other leg.

Single-Leg Squat

You must be wondering that we have discussed one leg squat, but there is one basic difference between a normal single-leg squat and a pistol squat.

In pistol squat, you have to keep your non-working leg parallel to the ground but there is no such requirement in a single leg workout, you can keep your leg in any position you want.

You just need to do a regular pushup with a single leg.

Now you know the difference between both types of squats.

Squat with knee drive

First, complete a rep of regular pushup and then lift a leg as high as you can, you can also try to touch your alternate elbow i.e. left leg knee with a right-hand elbow or right leg knee with a left-hand elbow in a standing position.

Do another squat and then do it with another leg.

Dumbbell Squat

This is a simple squat variation, you just need to hold dumbells in both of your hands and do a regular squat.

Sidekick squat

Start by doing a regular pushup. But as you come up kick your leg up straight from the side as high as you can. Then drop down to another squat position and when you push yourself up kick again with another leg.

Split squat

Take a long stride forward and then push yourself down bending your knees until your front leg is parallel to the ground or your back leg knee is touching the ground.

Your heel of the back leg should be raised. Keep your back straight throughout the movement.

Narrow Squat

This is also called Close Stance Squat. As its’ name suggests legs are narrow in this squat variation.

Stand with your leg narrower than shoulder-width and knees pointing forward. Lower yourself down while bending your knees, making your thighs parallel to the floor. But keep in mind your knees should not coincide with each other.

And then lift yourself in the starting position. Back always straight.

Lateral Squat Walk

After a side squat don’t come back in the standing position instead keep on doing side squat (like you are walking sideways in squat style).

Curtsy Squat

Stand straight with your leg shoulder-width apart and your hand on the waist.

Move your left leg backward crossing your right leg until your right leg is parallel to the ground. Came back to start position and repeat with another leg.

Squat Walk

Lower yourself down like a regular squat but don’t come up instead start walking from that position slowly backward or forward or maybe a mix of both.

It will take your squat game to another level.

Frog Squat

This is one of the underrated squat variations. Stand with legs wider than shoulder-width apart.

Lower yourself down, keep your elbows on your knees, and both hands palm touching. Then push your hips up while straightening your knees and then lower your back down. That is one rep.

Keep in mind, Your elbows must in their position (on knees and both hands palm touching) throughout the motion.

Squat jacks

This is also known as the ‘Sumo Squat Jump’. Lower yourself down as a regular squat, your hands behind your head. Jump and stand straight on your toes.

Then maintain a squat position again by jumping (like you are doing squat jumping jacks). Repeat the exercise.

Squat with kickback

Lower yourself down into a regular squat position. As you move upward put your left leg up and kick your leg behind you.

You would feel a squeeze on glutes, then again do a squat and repeat with another leg, it is great for glute activation.

Overhead Squat

Hold a dumbbell, kettlebell, or a ball with both of your hands over your head and then do a regular squat, lower yourself down until your thighs are parallel to the ground, and come back to start position.

It will also engage your shoulder muscles. And it will improve mind and body coordination.

Plyometric (jump) Squat

This will work great if you add it to your cardio routine. Stand with slightly wider legs (wider than regular pushup stance but narrower than sumo squat stance).

Push yourself down while bending your knees and make it parallel to the ground and then jump maintaining your proper form and then land firmly on toes.

Box Jump Squat

Stand with legs shoulder-width apart. Then jump on the box landing in the squat position, come down and repeat.

Barbell Squat

barbell squat

Stand in a regular squat position. Hold a barbell on your shoulder, and then do a regular squat. Always keep your back straight. And your knees must not coincide.

Front Barbell Squat

In this variation, you need to hold the barbell in front of your shoulders, grip the bar with a cross arm. 

Because now weight is in front of yourself, so the core will get activated with this particular variation leading towards a good posture of the body.

 A stronger core promotes body posture. Do as same as a regular pushup.

Bosu Squat

Stand on a Bosu ball and feet shoulder-width apart. Lower yourself down while bending until your thighs are parallel to the ground.

And then came back to start position.

Reverse Bosu Squat

You can also do squat on a flip side of a Bosu ball.

Flip the Bosu ball so that the flat surface is facing up and then do a regular pushup as you have previously done on the Bosu ball. It requires greater focus than any other form of squat. So, keep the process slow.

These were Top 29 types of squats that you can do at your home gym or freely without any equipment.

Key Take Away

The squat is a basic compound exercise and it does not require a gym setup too. All you need to have is willingness, I know you have, that is why you came so far.

So, have your pre-workout wait for a half-hour or an hour and start squatting.

Your better lower body is waiting for you. Focus on different types of squats to get the best result.

I hope I have created value for you by this article “types of squats”, if yes comment down below or if not comment on your suggestion.


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.



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