Squat Variations: 25 Best Moves for Strength & Mobility

Yes, squat variations are one of the most effective ways to build strength, mobility, and power in your lower body.

Unlike a standard squat, variations allow you to target specific muscles, improve balance, and reduce injury risk.

Understanding squat variations is important because they not only grow your quads and glutes but also enhance core stability, athletic performance, and functional strength. Whether you’re training at home, in the gym, or using machines, the right squat variation ensures progress without plateaus.

This guide breaks down 25 squat variations—organized into bodyweight, barbell, dumbbell/kettlebell, machine, and athletic categories—so you can choose the best ones for your fitness level.

25 Best Squat Variations for Strength & Mobility

Each exercise highlights its main benefits, muscles worked, and a trainer tip to help you perfect your form.

Bodyweight Squat Variations (Beginner-Friendly)

Bodyweight squats are the foundation of lower-body training. They teach proper form, build endurance, and improve mobility—making them ideal for beginners or as warm-up drills.

1. Air Squat

The air squat is the most fundamental squat variation and a perfect starting point for beginners. It teaches proper squat mechanics without added weight and conditions the major lower-body muscles.

Muscles Worked: Quadriceps, glutes, hamstrings, calves, core stabilizers.

Benefits:

• Builds coordination and body awareness.
• Strengthens the entire lower body without equipment.
• Prepares you for more advanced squats by reinforcing form and depth.
• Ideal for warm-ups, fat-burning circuits, or mobility routines.

How to Do It:

1. Stand with feet shoulder-width apart, toes slightly turned out.
2. Keep chest tall, brace your core, and push hips back as if sitting in a chair.
3. Lower until thighs are parallel to the floor or deeper if mobility allows.
4. Drive through heels to return to standing.

Trainer Tip: Keep heels flat and avoid rounding your lower back. If you lean forward, raise your arms in front for balance.

2. Jump Squat

The jump squat is a plyometric variation that develops explosive power and athleticism. By engaging fast-twitch muscle fibers, it helps improve sprinting speed, jumping ability, and overall lower-body strength.

Muscles Worked: Quads, glutes, hamstrings, calves.

Benefits:

• Builds explosive strength for sports performance.
• Burns high calories due to the intensity.
• Improves bone density and joint strength through impact loading.

How to Do It:

1. Perform a regular squat by lowering your hips back and down.
2. From the bottom position, explode upward into a jump.
3. Land softly on mid-foot, bending knees to absorb shock.
4. Immediately repeat for continuous reps.

Trainer Tip: Keep landings light and controlled—imagine the floor is “hot.” This reduces stress on knees and ankles.

3. Split Squat

The split squat is a stationary lunge variation that isolates one leg at a time, making it excellent for balance and unilateral strength.

Muscles Worked: Quads, glutes, hamstrings, calves, hip stabilizers.

Benefits:

• Improves hip stability and coordination.
• Corrects strength imbalances between legs.
• Enhances athletic performance by strengthening unilateral movement patterns.

How to Do It:

1. Stand in a staggered stance with one foot forward and one back.
2. Lower your back knee toward the ground while keeping torso upright.
3. Drive through the front heel to return to standing.
4. Complete reps, then switch legs.

Trainer Tip: Keep your weight on the front heel, not the back foot. Avoid leaning forward or letting the front knee collapse inward.

4. Bulgarian Split Squat

Often called the king of single-leg squats, the Bulgarian split squat involves elevating the rear foot on a bench, making the front leg work harder. Research shows it creates very high EMG activation in quads and glutes compared to other squat variations.

Muscles Worked: Quads, glutes, hamstrings, calves, core stabilizers.

Benefits:

• Maximizes leg strength and muscle growth.
• Improves balance, mobility, and flexibility in hips.
• Builds core stability due to the offset position.

How to Do It:

1. Stand about two feet in front of a bench or platform.
2. Place the top of one foot on the bench behind you.
3. Lower your hips down until the front thigh is parallel to the ground.
4. Push through the front heel to stand back up.

Trainer Tip: Start bodyweight only, then progress to dumbbells for added challenge. Keep torso upright for more quad focus, or lean slightly forward to target glutes.

5. Pistol Squat

The pistol squat is a single-leg squat performed with the other leg extended forward. It’s one of the most advanced bodyweight leg exercises because it requires strength, mobility, and balance.

Muscles Worked: Quads, glutes, hamstrings, calves, core stabilizers, ankle stabilizers.

Benefits:

• Builds elite single-leg strength and control.
• Enhances ankle and hip mobility.
• Improves athletic performance by training unilateral stability.

How to Do It:

1. Stand on one leg with the opposite leg extended in front.
2. Lower slowly into a squat, keeping the extended leg off the floor.
3. Reach depth, then press through your heel to return to standing.
4. Perform with support (TRX strap, pole, or counterbalance) when learning.

Trainer Tip: Beginners can perform box pistol squats by squatting onto a bench and standing up. Progress slowly to protect knees.

6. Wall Sit

The wall sit is an isometric squat hold performed with your back pressed against a wall. It builds endurance and burns out the quads, making it an excellent finisher.

Muscles Worked: Quads, glutes, hamstrings, calves, core stabilizers.

Benefits:

• Develops muscular endurance in the lower body.
• Strengthens quads for skiing, running, and cycling performance.
• Builds mental toughness by holding under tension.

How to Do It:

1. Stand with back against a wall, feet shoulder-width apart.
2. Slide down until thighs are parallel to the floor and knees at 90°.
3. Hold the position, keeping core braced and back flat.
4. Time yourself for 30–60 seconds or longer.

Trainer Tip: Avoid pressing hands into thighs to “cheat.” For added difficulty, hold dumbbells or extend arms forward.

Barbell Squat Variations (Strength & Power)

Barbell squats allow you to progressively load weight, making them essential for strength, hypertrophy, and athletic performance. These lifts target multiple muscle groups and are staples in powerlifting and bodybuilding.

7. Back Squat

Often called the “king of lifts,” the back squat is one of the most powerful exercises for building total-body strength. With the barbell placed across the upper back, it heavily engages the lower body and core while also demanding stability from the spine.

Muscles Worked: Quadriceps, glutes, hamstrings, spinal erectors, calves, core stabilizers.

Benefits:

• Builds overall lower-body strength and mass.
• Strengthens the posterior chain, improving athletic performance.
• Increases bone density and joint health due to heavy loading.
• Core and spinal erectors get stronger, improving posture and stability.

How to Do It:

1. Step under the bar, positioning it across your upper traps (high-bar) or rear delts (low-bar).
2. Grip the bar firmly, brace your core, and lift it out of the rack.
3. Take 1–2 steps back, feet shoulder-width apart.
4. Push hips back and bend knees to squat down until thighs are parallel or deeper.
5. Drive through heels to return to standing.

Trainer Tip: Brace your core tightly before descending and maintain a neutral spine throughout the movement to protect your lower back.

8. Front Squat

In the front squat, the barbell rests across the front shoulders, shifting the center of gravity forward. This increases quad and core demand while reducing stress on the lower back, making it a favorite among Olympic lifters and athletes.

Muscles Worked: Quadriceps (emphasis), glutes, hamstrings, upper back, core stabilizers.

Benefits:

• Builds powerful quads and upright posture.
• Reduces spinal loading compared to back squats.
• Improves mobility in wrists, shoulders, and ankles.
• Direct carryover to Olympic lifts (clean & jerk).

How to Do It:

1. Rack the bar across your front delts, using either the clean grip (fingers under bar, elbows high) or cross-arm grip.
2. Keep chest tall and elbows pointed forward.
3. Squat down, keeping torso upright.
4. Drive through heels, maintaining high elbows to prevent the bar from rolling.

Trainer Tip: Work on wrist and shoulder mobility if struggling to keep elbows high—this ensures bar stability.

9. Zercher Squat

The Zercher squat involves holding the barbell in the crook of the elbows, which places unique stress on the core, upper back, and quads. This variation develops postural strength and has excellent carryover to deadlifts and strongman lifts.

Muscles Worked: Quads, glutes, hamstrings, core, upper back, biceps, forearms.

Benefits:

• Reinforces a strong upright torso.
• Builds core and bracing strength under unusual loading.
• Great for athletes who need to improve “carrying strength.”
• Useful for functional strength training (strongman, MMA, wrestling).

How to Do It:

1. Position barbell on safety pins at waist height.
2. Squat down and hook arms under the bar, holding it in the crook of your elbows.
3. Stand up, keeping chest high and core braced.
4. Squat down under control, then push back up.

Trainer Tip: Use a bar pad or towel for comfort. Avoid letting elbows drop forward—keep them tight against your body.

10. Overhead Squat

The overhead squat requires holding the barbell locked out overhead while squatting. It’s one of the most demanding squat variations, challenging shoulder stability, mobility, balance, and total-body coordination.

Muscles Worked: Quads, glutes, hamstrings, shoulders, traps, lats, core.

Benefits:

• Enhances mobility in shoulders, hips, and ankles.
• Builds stability and balance for Olympic lifts (snatch, clean & jerk).
• Strengthens the entire kinetic chain from shoulders to feet.
• Improves flexibility and body control.

How to Do It:

1. Press or snatch the barbell overhead with arms fully extended.
2. Grip wide and lock elbows.
3. Squat down slowly while keeping the bar directly over your mid-foot.
4. Maintain an upright chest and tight core.
5. Stand up while keeping arms locked overhead.

Trainer Tip: Begin with a PVC pipe or empty bar before progressing—this movement demands excellent mobility and control.

11. Box Squat

The box squat involves squatting to a box or bench set at a specific depth, pausing briefly, then standing up. It’s widely used in powerlifting to build hip drive, explosive strength, and squat technique.

Muscles Worked: Glutes, hamstrings, quads, spinal erectors, core.

Benefits:

• Trains explosive power from a dead stop.
• Builds strong hips and glutes for lockout strength.
• Teaches proper squat depth consistently.
• Reduces knee stress by limiting range of motion.

How to Do It:

1. Place a sturdy box/bench behind you (set to parallel or slightly below).
2. Perform a back squat, lowering under control until seated.
3. Pause briefly without relaxing fully.
4. Explosively drive back up to standing.

Trainer Tip: Don’t collapse onto the box—descend slowly and stay tight. The pause should be controlled, not a rest.

12. Anderson (Pin) Squat

The Anderson squat, or pin squat, starts from the bottom position with the bar resting on safety pins. Unlike regular squats, there’s no stretch reflex—this forces raw power out of the hole.

Muscles Worked: Quads, glutes, hamstrings, core, spinal erectors.

Benefits:

• Builds explosive strength from the hardest part of the squat (bottom).
• Improves sticking points for heavy squats.
• Reinforces proper bracing and positioning under load.
• Excellent accessory lift for powerlifters.

How to Do It:

1. Set safety pins in the rack at desired squat depth.
2. Position yourself under the bar, brace, and drive up from the bottom.
3. Lower the bar back down under control, resetting each rep on the pins.

Trainer Tip: Treat every rep like a single—reset fully before each lift to maximize strength carryover.

Dumbbell & Kettlebell Squat Variations (Versatile Training)

Dumbbells and kettlebells add variety, balance challenges, and core engagement. These variations are perfect for home gyms, beginners, or lifters looking to switch up their training.

13. Goblet Squat

The goblet squat is one of the most beginner-friendly weighted squat variations. Holding a dumbbell or kettlebell at chest height helps you maintain proper posture while building strength in the lower body.

Muscles Worked: Quadriceps, glutes, hamstrings, calves, core.

Benefits:

• Teaches safe squat mechanics with an upright torso.
• Strengthens lower body while engaging the core.
• Perfect for beginners and home training.
• Can be scaled by increasing weight or reps.

How to Do It:

1. Hold a dumbbell vertically (like a goblet) or kettlebell close to your chest.
2. Stand with feet shoulder-width apart, toes slightly turned out.
3. Lower into a squat by pushing hips back and bending knees outward.
4. Keep chest tall and elbows tucked.
5. Push through heels to return to standing.

Trainer Tip: Actively drive knees outward to prevent them from caving in.

14. Dumbbell Front Squat

The dumbbell front squat is similar to the barbell version but uses dumbbells for added flexibility and accessibility. It challenges the quads while requiring upper-body stability.

Muscles Worked: Quadriceps, glutes, hamstrings, core, shoulders (stabilizers).

Benefits:

• Easier to set up than a barbell front squat.
• Builds quad strength and upright posture.
• Enhances wrist and grip flexibility without heavy barbell strain.
• Great for people training at home with limited equipment.

How to Do It:

1. Hold a dumbbell in each hand and rest them on your shoulders.
2. Stand with feet shoulder-width apart.
3. Squat down, keeping chest tall and core braced.
4. Drive through heels to return to standing.

Trainer Tip: Keep elbows lifted slightly forward to prevent dumbbells from sliding.

15. Kettlebell Sumo Squat

The kettlebell sumo squat uses a wide stance with toes turned out, placing emphasis on the inner thighs (adductors) and hips. It’s great for both strength and mobility.

Muscles Worked: Inner thighs (adductors), quads, glutes, hamstrings, calves, core.

Benefits:

• Targets muscles often neglected in traditional squats.
• Builds hip strength and flexibility.
• Improves athletic performance in movements requiring lateral strength.

How to Do It:

1. Stand with feet wider than shoulder-width apart, toes pointed out.
2. Hold a kettlebell by the handle with both hands, letting it hang between your legs.
3. Squat down by pushing hips back and bending knees outward.
4. Keep chest upright and core tight.
5. Drive through heels to return to standing.

Trainer Tip: Focus on sitting hips between legs, not letting chest fall forward.

16. Dumbbell Overhead Squat

The dumbbell overhead squat is a challenging full-body exercise that builds strength, mobility, and stability. Holding dumbbells overhead forces you to engage your shoulders, core, and legs simultaneously.

Muscles Worked: Quads, glutes, hamstrings, shoulders, traps, lats, core stabilizers.

Benefits:

• Enhances shoulder endurance and stability.
• Improves mobility in shoulders, hips, and ankles.
• Strengthens the entire posterior chain and core.
• Excellent accessory lift for athletes and CrossFit training.

How to Do It:

1. Hold a dumbbell in each hand and press them overhead, arms fully extended.
2. Keep feet shoulder-width apart, core braced.
3. Squat down while keeping dumbbells locked overhead.
4. Maintain balance and control as you return to standing.

Trainer Tip: Start with light dumbbells to master balance and form before progressing to heavier loads.

17. Kettlebell Thruster

The kettlebell thruster is a powerful compound movement that combines a squat with an overhead press. It’s a conditioning powerhouse that engages multiple muscle groups and elevates heart rate.

Muscles Worked: Quads, glutes, hamstrings, shoulders, triceps, core.

Benefits:

• Full-body strength and conditioning in one move.
• Builds explosive leg drive and pressing power.
• Great for metabolic training and fat-burning circuits.
• Improves coordination and endurance.

How to Do It:

1. Hold a kettlebell in each hand at shoulder level (rack position).
2. Perform a squat by lowering hips back and down.
3. As you rise, explosively press kettlebells overhead.
4. Lower weights back to rack position and repeat.

Trainer Tip: Focus on using leg drive to push the kettlebells overhead rather than relying only on arm strength.

Machine & Assisted Squat Variations (Stability & Hypertrophy)

Machines provide a guided path of motion, reducing balance demands and allowing you to focus on pure muscle contraction. These are great for isolating quads, glutes, and building size safely.

18. Smith Machine Squat

The Smith machine squat uses a guided bar path, which provides extra stability and reduces balance demands. This allows lifters to focus more on muscle contraction and hypertrophy rather than stabilization.

Muscles Worked: Quadriceps, glutes, hamstrings, calves, core (to a lesser extent).

Benefits:

• Beginner-friendly, thanks to guided movement.
• Great for hypertrophy since stability is less of a limiting factor.
• Reduces injury risk from improper bar path.
• Allows for isolation of quads and glutes with less core fatigue.

How to Do It:

1. Set the bar on the Smith machine at shoulder height.
2. Step under the bar, resting it across your upper back.
3. Place feet slightly forward to keep knees protected.
4. Lower into a squat until thighs are parallel.
5. Push through heels to return to standing.

Trainer Tip: Keep your torso upright and avoid locking knees at the top to maintain constant muscle tension.

19. Hack Squat (Machine)

The hack squat machine positions your back against a pad, moving along a fixed track. It removes balance challenges, making it a bodybuilding favorite for quad hypertrophy.

Muscles Worked: Quadriceps (primary), glutes, hamstrings, calves.

Benefits:

• Places heavy emphasis on quads for muscle growth.
• Safe and stable compared to free-weight squats.
• Adjustable foot placement allows for targeting different muscles.
• Ideal for training to failure without spotters.

How to Do It:

1. Step into the machine, placing shoulders under the pads and feet on the platform.
2. Unlock the machine and descend under control.
3. Keep knees tracking over toes as you lower.
4. Push through heels to return to standing.

Trainer Tip: Avoid locking knees at the top—this keeps tension on the quads throughout the set.

20. Sissy Squat

The sissy squat is an advanced move that isolates the quads by minimizing hip involvement and emphasizing deep knee flexion. It requires strong knees and balance, often performed using a sissy squat bench or assisted with a support.

Muscles Worked: Quadriceps (dominant), hip flexors, core stabilizers.

Benefits:

• Creates intense quad activation with minimal hip contribution.
• Excellent for sculpting teardrop quads (vastus medialis).
• Builds knee strength and control when performed correctly.

How to Do It:

1. Stand tall, feet shoulder-width apart.
2. Lean back as you bend knees forward, keeping hips extended.
3. Descend until knees are fully flexed.
4. Drive quads hard to return to standing.

Trainer Tip: Beginners should use a sissy squat machine or hold onto a support for safety. Progress gradually to avoid knee strain.

21. Safety Bar Squat

The safety bar squat uses a specialty barbell with padded yokes and handles in front. This design reduces shoulder strain, shifts the load slightly forward, and encourages a more upright torso.

Muscles Worked: Quads, glutes, hamstrings, core, upper back.

Benefits:

• Easier on the shoulders and wrists than traditional barbell squats.
• Promotes upright posture, reducing spinal stress.
• Ideal for lifters with limited shoulder mobility or injuries.
• Builds strong quads while still engaging posterior chain.

How to Do It:

1. Position the safety bar across your upper back.
2. Grip the handles in front and brace core.
3. Squat down while keeping torso tall.
4. Drive through heels to return to standing.

Trainer Tip: Stay braced throughout—because the bar shifts load forward, a weak core can cause you to tip forward.

22. Belt Squat

The belt squat is a highly effective variation that loads the lower body through a weighted belt attached at the hips. By bypassing the spine, it’s an excellent choice for those with back pain or injuries.

Muscles Worked: Quads, glutes, hamstrings, calves.

Benefits:

• Builds strong legs without loading the spine.
• Safer for people with back issues or upper-body injuries.
• Great for adding leg volume without taxing the core.
• Promotes an upright torso and natural squat mechanics.

How to Do It:

1. Attach a dip belt or specialized belt squat harness with weights.
2. Stand on a raised platform with belt hanging between legs.
3. Squat down until thighs are parallel or below.
4. Push through heels to return to standing.

Trainer Tip: Maintain upright posture—this keeps tension on quads and glutes while protecting the lower back.

Dynamic & Athletic Squat Variations (Explosive Strength)

These variations train power, speed, and coordination. They’re popular among athletes who need explosiveness for sprinting, jumping, or multidirectional movement.

23. Jumping Split Squat

The jumping split squat is a plyometric lunge variation that trains explosive single-leg power, coordination, and agility. It’s a staple in athletic performance programs for sports requiring sprinting, jumping, and directional changes.

Muscles Worked: Quads, glutes, hamstrings, calves, hip stabilizers, core.

Benefits:

• Builds explosive lower-body power.
• Improves coordination and balance.
• Enhances athletic performance in running, basketball, soccer, and track.
• Elevates heart rate, making it a conditioning tool as well.

How to Do It:

1. Start in a split squat stance with one leg forward and the other back.
2. Lower into a lunge, then explode upward into a jump.
3. Switch legs mid-air and land softly with the opposite leg forward.
4. Repeat for controlled alternating reps.

Trainer Tip: Focus on soft, controlled landings to protect knees and absorb impact through hips and legs.

24. Curtsy Squat

The curtsy squat is a cross-legged squat variation that places unique emphasis on the glute medius and hip stabilizers, which are crucial for lateral movement and knee stability.

Muscles Worked: Glute medius, quads, glute max, adductors, hamstrings, calves, core.

Benefits:

• Strengthens hip stabilizers, reducing injury risk.
• Enhances lateral agility for sports and functional movement.
• Creates a rounder, more sculpted look in the glutes.
• Improves balance and coordination.

How to Do It:

1. Stand tall with feet shoulder-width apart.
2. Step one leg diagonally back and across your body into a “curtsy” position.
3. Lower into a squat, keeping chest tall and core braced.
4. Push through the front heel to return to standing.

Trainer Tip: Avoid twisting your hips—keep torso square to the front for maximum glute activation and knee safety.

25. Skater Squat

The skater squat mimics the movement of ice skating by requiring balance on one leg while the back leg hovers just off the floor. This single-leg variation develops strength, stability, and lateral athletic power.

Muscles Worked: Quads, glutes, hamstrings, calves, hip stabilizers, core.

Benefits:

• Improves balance, coordination, and single-leg control.
• Builds glute and quad strength without heavy loading.
• Enhances lateral movement and agility, great for athletes.
• Strengthens stabilizers around the hips and knees.

How to Do It:

1. Stand on one leg, with the other leg bent and hovering slightly behind you.
2. Lower into a single-leg squat, reaching the hovering leg backward.
3. Keep arms forward for balance and chest tall.
4. Push through the standing leg to return to upright.

Trainer Tip: Start bodyweight only until balance improves. Progress by holding dumbbells or wearing a weighted vest.

Common Mistakes to Avoid

• Knees collapsing inward (valgus).
• Rounding lower back (“butt wink”).
• Heels lifting off floor.
• Using too much weight too soon.

How to Choose the Right Squat Variation

• Beginners → Start with air squat, goblet squat, or wall sit.
• Intermediate → Progress to front squat, Bulgarian split squat, or kettlebell sumo squat.
• Advanced → Incorporate pistol squats, overhead squats, and dynamic squat variations.

Trainer Tips for Safe & Effective Squats

• Warm up with dynamic stretches and hip mobility drills.
• Keep chest up and spine neutral—avoid rounding.
• Ensure knees track over toes to protect joints.
• Focus on depth and form, not just weight.
• Progress gradually with load and reps.
• Avoid mistakes like shallow squats or letting knees cave inward.

FAQ: Squat Variations

1. Which squat variation is best for glutes?
Bulgarian split squats and sumo squats target glutes most effectively.

2. Are squats safe for beginners?
Yes—start with bodyweight and goblet squats to learn safe form.

3. Do squats build muscle or burn fat?
Both. Squats build leg strength while burning calories due to large muscle involvement.

4. What’s the hardest squat variation?
Pistol squats and overhead squats, because they demand balance, flexibility, and strength.

5. Can I do squats every day?
Light squats can be done daily, but heavy-loaded squats require rest days.

6. Which squat is best for mobility?
Cossack squats and overhead squats improve hip and ankle mobility.

7. Are machine squats as effective as free weights?
They’re good for beginners or rehab, but free-weight squats activate more stabilizers.

Conclusion

Squat variations are the ultimate tool for stronger, more mobile, and injury-resistant legs. By incorporating bodyweight, barbell, dumbbell, and machine squats, you can target different muscles, improve athletic performance, and prevent plateaus.

👉 To upgrade your leg day, choose 2–3 new squat variations this week and mix them into your program for lasting results.

Upgrade your leg day—master these variations for strength, mobility, and growth.