Squats are an indispensable part of every leg workout. They are loved by gym enthusiasts for their efficiency in hitting the glutes and legs. But there is one more reason that makes squats so famous - there are tens of different types of squat exercises.

Generally, exercises have two to three variations. But squat is a unique functional exercise that has tens of different variations. If you get bored of doing the traditional squats, you can add different types of squat exercises to your workout. 

In this article, we are going to cover how to do 10 different kinds of squats. So, if you want to hit your lower body and core muscles, you should read this guide till the end. 

The Basic Squat

Before we jump to different kinds of squats, let us first know more about the basic squat. You can achieve the right forms of other squats only when you master how to do the basic squat. Here is how you can practice the basic squat:

  • Start the exercise by keeping your feet at a shoulder-width distance to each other.¬†
  • Keep your toes in the outward direction, and place the arms down at the side of your body.¬†
  • Bend the knees, hinge at the hips, lower down your body as if you are sitting down, and raise your arm in front of you.¬†
  • Make sure that your knees do not fall inward and keep your spine straight throughout the exercise.¬†
  • Once you reach a position where your thighs are parallel to the floor, stop and put pressure on your heels to return to the position where you started the exercise.¬†

10 Types of Squat Exercises

Now that you know the basic squat form, it’s time to learn about the 10 best different squat forms.

1. Wall Squat

You should do this type of squat if you have a knee problem.

  • Stand straight with the back towards the wall.¬†
  • Keep the feet out at a distance of 12 inches from the wall.¬†
  • Bend the knees, get into the squat position, keep your back in touch with the wall.¬†
  • Once you reach a position where your thighs are parallel to the floor, stop and put pressure on your heels to return to the position where you started the exercise.¬†

2. Prisoner squat

If you want to stabilize your core, this type of squat is best for you. 

  • Begin with toes in the outward direction, feet at a shoulder-wide distance to each other, and interlocked fingers behind the head.¬†
  • Now, do the basic squat keeping your fingers interlocked.

3. Plié squat

As compared to most other types, this type of squat focuses more on your hip muscles. 

  • Start the exercise by standing straight, keeping your feet at a shoulder-wide distance to each other, and toes pointing outwards.
  • Bend the knees, lower down your body until the thighs become parallel to the floor.¬†
  • Alternatively, you can lower down your body as far as you are comfortable.¬†
  • Ensure that your chest stays up throughout the Pli√© squat.
  • To stand up, push through your heels, and return to the position where you started the exercise.¬†

4. Plié squat with foot drag

  • Begin the exercise with a pli√© squat and as you stand up, drag the right foot on the floor to meet the right leg.¬†
  • Step the right foot outwards, do pli√© squat, and then drag the right foot on the floor to meet the left leg.¬†

5. Squat with knee drive

  • Get into the basic squat position and as you stand up, drive the left knee as high as possible.¬†
  • Get into the squat position again, stand up, and drive the right knee.¬†

6. Side squat

This type of squat focuses on side-to-side motion instead of front-to-back. 

  • Begin with feet at a shoulder-wide distance to each other and arms at your side.¬†
  • Hinge at your hips, bend the knees, step the left foot at your side and raise your arms in front of you.¬†
  • Once you reach a position where your thighs become parallel to the floor, stand up, place your right foot to meet the left.¬†
  • Repeat the exercise by changing the sides of the legs.¬†¬†

7. Side-kick squat

This type of squat acts not just as a strength exercise but also as cardio. 

  • Get into the basic squat position and as you stand up, kick your left leg up as high as possible.¬†
  • Get into the squat position again, stand up, and drive the right leg.¬†

8. Split squat

  • Place the left foot in front of the right and get into the squat position.¬†
  • Drop your body down until your left thigh becomes parallel to the floor.¬†
  • Stand up and repeat the split squat by changing the leg side.¬†

9. Pistol squat

Try these type of squats only after you achieve a certain level of balance and strength practising other easy squat forms. 

  • Stand straight, keep your feet together, and raise your arms in front of you.¬†
  • Lift your right leg and get into the squat position by putting your weight on the left leg.¬†
  • Keep lowering down your body until the right leg becomes parallel to the ground.¬†
  • Now, stand up, and repeat the pistol squat, this time putting weight on the right leg.

10. Single-leg squat

Some people confuse this type of squat with the pistol squat as both involve squatting one leg. Single leg squat is different as it does not require you to make your free leg parallel to the floor. 

  • Stand straight, keep your feet together, and raise the arms in front of your body.¬†
  • Lift right leg, and squat down on the left leg.¬†
  • You have to lower your body as low as possible.
  • Stop lowering down once your left thigh becomes parallel to the floor.¬†
  • Stand up and repeat the single-leg squat changing the side of the legs.¬†

Conclusion

Now you know what are some best types of squats and how to do them. Every squats variation makes your core muscles and lower body muscles strong. However, the major muscle group they work with can be a little different. You can choose squat variations according to your body goals and comfort. 

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Posted 
August 9, 2022
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