Squat Variations for Every Fitness Level
For Strength, Mobility, and Power
Whether you are a gym newbie at Snap Fitness or an experienced gym enthusiast, learning and incorporating different squat variations into your workout routine can be beneficial for building strength and enhancing overall performance.
Tip from Snap Fitness Trainer: Squats are one of the most functional, full-body exercises you can do. They don’t just build strength—they build movement for real life.
Here’s why you should care about your squat form and how to do it right.
Squats: The Exercise You’re Already Doing
Every time you sit down or stand up—that’s a squat! Learning and using the proper squatting form helps your body move better in daily life.
The squat is a basic human movement pattern that we learn as children. However, most of us lose this natural ability due to long hours in chairs and not enough consistent movement. Practising squats helps restore that natural mobility in your hips, knees, and ankles, which can prevent injury and improve posture and core strength.
Major Muscle Groups for Maximum Results
Your legs/core complex comprises the largest muscle groups in your body. Squatting activates all of them—and the more muscle you engage, the more calories you burn. Squatting regularly can fire up your metabolism and aid in weight loss, even when you’re not working out.
Mind-Muscle Connection Matters
When squatting, don’t just drop down and stand up. Focus on engaging your glutes and core throughout the movement. Pause at the bottom for a second to build control, not just momentum. Slowing it down can make this movement more effective.
Feet about shoulder-width apart toes slightly out.
Keep your chest up, shoulders down, and back straight.
Knees track out over toes—no caving inward.
Sit your hips back like you're sitting in a chair.
Keep your heels flat on the ground.
Imagine spreading the floor between your feet.
Breathe in on the way down and out through pursed lips on the way up. This will help keep your core engaged throughout.
Once you feel confident in your squatting form, you can add free weights, resistance bands, dumbbells, or kettlebells to this movement. Master bodyweight squats before adding in weights.
Benefits of the Squat
Squatting utilizes multiple muscle groups in your legs (quadriceps and hamstrings in your thighs), buttocks (gluteus maximum, minimus, and medius), core (rectus abdominis, obliques, transverse abdominis, and erector spinae), calves and hip flexors.
When performed properly, squatting:
Creates a strong foundation for building lower body strength.
Improves balance and stability by working your hips and core muscles.
Targets and strengthens your core and supports your back.
Reduces your risk of injury by strengthening your tendons, ligaments, and bones.
Aids in your athletic performance, endurance, and agility.
Squat Variations
Wall Squat
To perform this movement, stand with your back flat against the wall and place your feet shoulder-length apart, about 1-2 feet away from the wall.
Bend your knees, moving into the squat position while keeping your back pressed to the wall.
Push up through your heels and return to the standing position.
Side Squat
To perform this movement, stand with your feet flat on the floor, slightly further than shoulder-width apart, with your toes turned outward.
Make sure your arms are out on your sides or placed on either side of your hips.
Next, shift your weight to one foot and squat down over that foot, keeping the other leg straight.
Lastly, you push off to return to the starting position.
Repeat this on the other side.
Single-leg Squat
To perform this movement, start standing with your feet close together and extend your arms out in front of you or at your sides to help you balance.
Slowly lift up one of your legs off the floor, push your buttocks back, and bend down into a squat position.
Return to the standing position and repeat with the opposite side.
Split Squat (Bulgarian Split Squat) – Requires a bench or chair
This movement is similar and a suitable alternative to a forward lunge.
Start with your feet hip-width apart and step one foot forward with the other foot placed behind you on a knee-height bench or chair.
Once you have your front leg extended, keep your back straight and slowly lower your knee to the floor.
Your front knee should be right behind your toes and bent at a 90-degree angle.
Then, push the top of your back foot into the bench and return to the starting position.
Curtsy Squat
Start with your feet shoulder-width apart, and place your hands on your hips.
Next step one of your legs back, crossing it behind the other. Similar to how you would move if you were going to curtsy.
As you do this, you will bend your knee slightly and stop when your thigh is parallel to the ground and you have pressed your toes into the floor.
Then, return to a standing position and repeat the movement with the opposite leg.
Jump Squats
Begin with your feet shoulder-width apart with your knees slightly bent.
Move downwards and transition to a full squat position.
Once you are in this position, engage your leg and thigh muscles to propel your body off the floor.
Work to extend the legs as you lift off the floor.
Once your feet touch the ground again, repeat the movement by dropping to a low squat position.
Overhead Squat – Requires a dumbbell or medicine ball
The overhead squat offers a different range of motion and engages your core.
In a standing position, make sure your feet are slightly wider than your shoulders.
Grip one weight between your hands or hold a medicine ball and lift it above your head.
You will keep your hands and the weight raised throughout this movement.
Bend your knees, move into a basic squat position, and pause.
Next, push through your heels to return to the standing position, making sure to squeeze your buttocks.
Hack Squat – Requires a barbell with a pair of plates, or members can use a hack squat machine
Without a Machine
To perform this movement without a machine, start with your feet shoulder-width apart with your heels elevated on two plates that are placed on the floor.
Your toes and knees should be facing out in front of you.
Place the barbell behind your legs and use your hands to grip the barbell.
Lower into a squat position and move upwards to a standing position.
With a Hack Squat Machine
To perform this movement at a Snap Fitness gym near you, step up to the machine and place your feet about shoulder-width apart.
Bend your elbows and place your hands on the handles of the barbell.
Release the weight and drop down into a squat position while keeping your upper body aligned with the machine.
Once you are in the squat position, push upwards to return to the standing position.
Mastering proper squatting form is the first step. From there, you can explore and practice different squat variations that will help you build strength, tone your body, and improve your mobility and athletic performance. When it comes to strength and results, this powerful exercise can’t be beat.