The 30 Best Squat Variations for Every Exerciser and Piece of Equipment

Squatting onto a chair gives you a chance to take a break halfway through your squat movement, which is helpful for new exercisers and older adults who may not yet be ready to perform full squats, says Robert Linkul, CSCS*D, CPT, owner of Training the Older Adult and National Strength and Conditioning Association board of directors member.

You can swap the chair for progressively shorter boxes as you get stronger.

It’s not about how low you can squat. It’s about squatting with strong form.

“We all have different bodies, goals and ranges of motion, so squatting super low isn’t always the goal, Suarez says. "A strong squat that gets your thighs parallel to the floor is perfect as long as you do it right."

Elevating your heels may help you maintain proper squat form if you have limited mobility, which can impact your ability to squat from flat ground, says strength coach D’Annette Stephens, CPT. Just make sure to keep your weight balanced throughout your feet.

The sumo squat emphasizes your inner thighs and glutes, according to Tatiana Lampa, CPT, a certified personal trainer and founder of Training With T.

Holding the bottom position of your squat means your muscles spend more time under tension. You build valuable lower-body (and back!) muscle endurance with every second you hang in there, Linkul says.

The explosive nature of jump squats causes your heart rate to skyrocket, meaning you reap more cardiovascular fitness benefits by opting for them, Suarez says. If you have any trouble with jump squats, spend more time on no-impact squat variations before progressing to this move.

Also known as the rear-foot-elevated split squat, this squat variation is great for building unilateral strength (single leg — or arm). That comes in handy for pretty much all exercisers, but especially for those with muscle imbalances or who are rebuilding strength after an injury, says strength and conditioning coach Bryant Harper Thomas, CSCS.

The Cossack squat is a next-level lateral movement for strengthening the muscles around the pelvis (hip bones), Thomas says. Move slowly and with control to maintain proper form during this advanced exercise.

This dumbbell squat variation gives you an easy opportunity to add weight to your standard squat and can help you develop the mechanics you’ll need to progress to a barbell front squat, too, Stephens says.

This weighted move levels up your single-leg strength, Thomas says. It’s a challenging one, so be sure to increase the weight slowly and keep your core braced throughout each rep.

Holding a kettlebell in front of your torso while squatting means your core has to fire up big time, so you’ll enjoy some extra core strengthening as you work your lower body, Lampa says.

Adding a pulse to the bottom of your squat means your muscles will be under tension for a longer period of time, increasing its muscle-strengthening benefits, Lampa says.

In addition to strengthening your lower body, holding two kettlebells in the front-rack position throughout your reps requires a stable core — and, particularly, a stable anterior (front) core, Suarez says. This is a challenging position to maintain, so start with lighter weights.

Suarez’s favorite squat variation, the offset front-rack squat creates an interesting challenge for your core as you work to stay upright and avoid bending toward your weighted side throughout the exercise.

This advanced (and we mean ‌advanced‌) movement is a great way to build strength at your end range of motion (the bottom of your squat), where most people are the weakest, Thomas says. Moving slowly and with control will also help you build strength and mobility.

Because the barbell is secured to the floor, this landmine exercise is great for anyone who needs more support in kettlebell goblet squats, Linkul says. Those with shoulder, back and/or knee issues also often find this variation to be more comfortable than others.

The barbell back squat is perfect for building all-over strength — if you do it properly — Stephens says. Keep your chest lifted, engage your back to keep the barbell stable and make sure your back and shins stay parallel with each other as you move through each rep.

Pressing outward against the resistance band throughout your squat ensures you activate all of your glute muscles, Lampa says. As a result, this squat variation is great both as a warm-up before performing other squats and for strengthening weak side glutes.

The lateral band walk is a great side-to-side movement for challenging your hip abductors (the muscles that help you move your legs away from your midline), Linkul says. Because most of us don’t do much side-to-side movement, it’s a must for any workout routine.

And all the while, your quads and glutes get a good burn as you maintain that semi-squat position while stepping.

If you want to master barbell overhead squats, start here, Thomas says. Performing overhead squats with resistance bands requires solid ankle and shoulder mobility but doesn’t involve heavy weights.

If you struggle to perform squats without lifting your heels or leaning your chest forward, TRX squats can help you build mobility with support, Suarez says. It’s also a great way to practice squatting deeper without sacrificing your form.

That said, don’t depend on the straps or use your arms to pull yourself up. Your lower-body muscles are still your main drivers here.

Unassisted pistol squats are darn near impossible, even for many advanced exercisers, but adding some support from a suspension system can help you develop that impressive single-leg strength and balance, Suarez says.

Maintain tension in the straps to get the most out of their support throughout each rep.

This is another exercise to master if you want to build the ankle and shoulder mobility and stability needed for barbell overhead squats, Stephens says.

Look out for a flaring ribcage, which is a telltale sign that your core isn’t braced. Think about drawing the two sides of your ribs in front together.

The instability of the BOSU ball makes your average body-weight squat ‌so‌ much more difficult as you work to stay stable throughout each rep, Lampa says. Make sure you’re centered on top of the ball and move with control to maintain proper form and reap those balance benefits.

Note: This isn't an exercise to load up with weight. The goal here is to work on your stability and proprioception (your sense of where your body is positioned in space), not your strength.

A sandbag is a great alternative to other forms of weights for reaping the core and lower-body benefits of the front squat, Stephens says. Because the sand in the bag can shift as you move, it also adds a balance and stability challenge.