Make Leg Day More Fun with these Squat Variations

Love ‘em or hate ‘em, squats are the key to lean legs and firm buns. This seemingly simple move works multiple muscle groups including your quads, glutes, hamstrings, and even your core.

 

This compound exercise not only helps you burn more calories than isolated movers like hamstring curls or quad extensions but it also helps with your daily functionality. Regularly and consistently performing squats also helps prevent injury and improve physical performance.

Good Squat Form is Key

 

As with any physical exercise, good squat form is the key to making the most out of this move. 

 

A basic squat begins by standing up straight with your feet apart slightly wider than your shoulder width. 

 

Drive your hips back, bend your knees while pressing them slightly open.  Sit into a squat position while keeping your heels and toes planted on the ground. Your chest should be up and your shoulders back. 

 

Your goal is to bend your knees to at least a 90-degree angle. While deeper squats can work more muscles, you should not force yourself to go deeper than what your hip and ankle mobility allows.

 

To go back to the starting position, press your heels and straighten your legs as you return to an upright position.

7 Squats to Try for Your Next Leg Day


One of the best things about squats is that you can change it up depending on your goals and the muscles you wish to target. Simply bringing your legs wider apart can work the inner thighs and glutes more. 

 

Incorporating upper body movements like overhead can help you target your shoulders and arms. Meanwhile, adding plyometrics like jumps or burpees adds a cardio component to your lower body workout.

 

Here are seven squat variation you can try to get more bang for your buck on your next leg day:

Jump Squats

 

Stand with your feet slightly wider than shoulder-width apart, toes slightly turned out, hands in front of your chest.

 

Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.

 

Jump as high as you can, swinging your arms down by your sides for momentum. Keep your back straight and chest lifted.

 

Land with soft knees for 1 rep.

Sumo Squat

 

Stand with your feet wider than shoulder-width apart, toes turned out, arms by your sides. palms in.

 

Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat. Bend your elbows and bring your palms together in front of your chest.

 

Drive through your heels to stand and squeeze your glutes at the top for 1 rep.

Dumbbell Thruster

 

Stand with your feet slightly wider than hip-width apart, toes slightly turned out, a weight in each hand on the tops of your shoulders, palms in.

 

Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.

 

Drive through your heels to stand and squeeze your glutes at the top. As you stand, press the dumbbells overhead, straightening your elbows completely. Keep your core engaged and hips tucked under to avoid arching your lower back.

Kettlebell Squat

 

Stand with your feet slightly wider than hip-width apart, toes slightly turned out, holding a kettlebell by the handle with both hands in front of you, palms in, elbows bent.

 

Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.

 

Drive through your heels to stand and squeeze your glutes at the top for 1 rep.

Resistance Bands Squat

 

Stand with your feet slightly wider than hip-width apart, a looped resistance band around your ankles, toes slightly turned out, arms at your sides, palms in.

 

Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat. Bend your elbows and bring your palms together in front of you. (You can also just hold your hands in front of your chest the entire time.)

 

Drive through your heels to stand and squeeze your glutes at the top for 1 rep.

 

If your knees are caving in as you lower or stand, try looping the band just above the knees. As you straighten your knees, push out against the band a little to keep your knees from caving.

Squat Kickbacks

 

Begin with your feet hip-width apart, toes pointing forward. 

 

Perform a squat and as you come up, kick your right leg back like you’re trying to push open a door behind you. 

 

As always, be sure to keep that core engaged for balance and control. 

 

Bring the right leg down as you lower back down into a squat position. Now, perform a kickback on the left side.

Burpee Squat Hold

 

Start in a standing position. Place your hands on the ground and jump your feet back into a high plank position on your hands. 

 

Be sure that your back doesn’t arch when you jump back into a plank position. Then jump your feet forward outside your hands with your toes pointing outward. 

 

Stay low in the plié squat position and only lift up your upper body. Place your hands back down on the ground in between your feet and repeat!