You HAVE To Try These 7 Super Effective Squat Variations

You HAVE To Try These 7 Super Effective Squat Variations

We’ve talked about this before, but squats are amazing .

No, seriously. They’re one of the most effective exercises you can possibly do for your body.

They tone your calves,thighs, and butt, getting them to look as good as possible as quickly as possible. They also tighten your core, giving you flat perfect abs to accompany your perfect butt.

What more could you want?

Well, as it turns out, a lot. There are many variations you can add to a squat to make them even more effective.

Here are 7 of the most effective squat variations (1) to get you looking your best as quickly as possible.

7 Amazing Types Of Squats

1. The Normal Body Weight Squat

Well, we’re going to start off with the basics, right?

This is how you do a normal squat – stand up straight with your feet shoulder width apart, then lower yourself to the ground as far as you can go by bending your knees while you’re pushing your hips back. Wait a beat at the lowest you can go, then slowly push back up to where you started (2).

2. Jump Squat

This one adds a little more oomph to the workout. Put your hands on the back of your head so that your fingers intertwine, then pull your elbows back so that they’re lined up with your body.

Then, bend your knees like you’re about to leap up – which you are. Jump as high as you can, and when you land bend down into a squat position before exploding upwards and jumping again (3).

3. One Leg Power Squat

This one is a bit tougher – but also crazily effective. Keep your arms straight out in front of you parallel to the floor, right at your shoulders.

Next, take your left leg and lift it off the ground, keeping your heel closer to the ground than your toe, and hold it there.

Do a normal squat where you push your hips back and get as low as you can, keeping your left foot off the ground. Pause at the bottom then work your way up again.

4. Weighted Squat With Barbell

This one is for at the gym, when you can see in a mirror if you’ve got perfect form.

Keep the bar across your upper back, holding it with both hands facing forward. Then, do a normal squat – except keep your feet outside of your shoulders, at twice your shoulder width apart.

5. Weighted Tip-Toe Squat With Barbell

This one adds a twist to the last exercise – by making you go up on your tip toes to burn even more calories and shred even more fat.

Do the same move as #4, but before you squat down, go up as high as you can on your tip toes and keep yourself there through the entire exercise.

6. Free Plate Squat

Take a weight plate (it rhymes!) and hold it in front of your chest with your arms straight out in front of you, using both hands to hold it up.

Then, squat normally, like you were doing a regular body weight squat, but keep the weight straight out in front of you the whole time.

7. Weighted Dumbbell Lunge Squat

To start this one out, hold two dumbbells, one on each side, hanging at your normal arms length. Keep your palms facing inwards.

Next, stand with your front foot out in front of you and your back foot behind you, keeping your knees straight. Then, slowly lower yourself as low as you can go, bending your front knee to 90 degrees, and bending your back knee, but keeping your back knee off the ground. (Your weight in the back should be on your toes).

Then, pause for a moment at the bottom, and then slowly push yourself back up to the starting position. Switch your legs and do it again.

In summary…

These Are The Most Effective Types Of Squats

  1. The normal body weight squat
  2. Jump squat
  3. One leg power squat
  4. Weighted squat with barbell
  5. Weighted tip-toe squat with barbell
  6. Free plate squat
  7. Weighted dumbbell lunge squat

types of squats

29 comments… add one
  • "Leah Evers" March 22, 2017, 10:28 am

    Thanks for the advice! I’ll incorporate it into my routine.

  • Judy Green October 7, 2015, 11:51 am

    Great tips! Working out is my favorite thing to do :)

  • Kimberly Morrison October 7, 2015, 11:34 am

    You have to be careful when you are doing the one legged power squat because I tried that before I had the technique down just right and I think I messed up my knee.

  • Lynetta Thomas October 6, 2015, 1:34 pm

    Squats are great for your lower half, but you should also remember that they will also increase your balance!

  • Amy Davis October 6, 2015, 12:05 pm

    To start things out, the normal squat is good. Get the strategy down and make sure your technique is right and from there you can advance without hurting yourself. With so many different types of squats, it will help if you get bored easy.

  • Shari Likens October 2, 2015, 10:36 am

    I think once you get your balance good, you can easily do the one leg squats. That is going to work each of them out more because all of your body weight is going on one set of muscles.

  • Jeanne Nelson October 1, 2015, 9:38 pm

    Squats are the cat’s ass. They tone your legs so quickly and I think there are some butt muscles that are more sore than ever before.

  • Joy Walters October 1, 2015, 9:18 pm

    Squats are awesome for your backside. Great tips and exercise ideas here.

  • Amanda Fansler October 1, 2015, 9:09 pm

    I have been doing the plate squat for sometime. One day, I just picked one up and started using it in this way. Adds a lot more to your workout!

  • Jennifer Pearson September 29, 2015, 9:13 pm

    While doing that lunge squat with weights, you have to be careful that you are not using too much weight AND that you are doing the technique the right way, it does NOT pay to get hurt.

  • Patricia Morris September 28, 2015, 9:13 pm

    I have noticed that not only are my legs and butt getting toned, but my abs and lower back feel great too. Is that common!?

    • Gerald McGruder October 8, 2015, 2:52 pm

      Very common, you are using a lot of muscles there and it does make sense that you are feeling things tone up on your backside as well.

  • Zoe Houston September 27, 2015, 11:04 am

    I was just wondering about doing squats with weights and then I got to the 2nd page. Great moves for a workout!

    • Valerie Sharp September 28, 2015, 9:22 pm

      Weights adds so much more to this exercise and makes it more worth it.

  • John Carroll September 26, 2015, 9:16 am

    As an instructor, I always use the squats as something of a beginner move. Once you get used to it and your balance is in check, the variations are a nice way to tone!

  • Amy Littleton September 25, 2015, 8:53 am

    Squats used to be my worst enemy. Then I started chasing around kids as a mom and now they are easier than ever!

    • Mary Bell October 2, 2015, 10:46 am

      I felt the same way. But I could never find a good way to get my legs to look more toned. Squats did the trick of course!

  • Sandra Gagner September 25, 2015, 8:40 am

    The 1 leg power squat is one that I have not tried yet. I can see how the workout is there. I will add that to my list next week!

    • Emma Backman September 26, 2015, 9:24 am

      They are awesome for working on your thighs. You will LOVE the results!

  • Kim Moye September 24, 2015, 8:47 am

    Great list. When people are complaining about their thighs, this is the kind of thing that I point them to.

  • Sharon Garbutt September 24, 2015, 8:38 am

    The jump squat is my favorite. I feel like I have better balance because of them as well!

  • Ramona Zigler September 22, 2015, 1:50 pm

    I have noticed that while doing the squats (any style), my balance has been getting better over time. That is bonus to how nice my legs look :)

    • Rachel Neal October 8, 2015, 3:04 pm

      That is a great point. The exercise does not only help your legs, it does other things for you if you are doing the right technique.

  • Lisa Lafond September 22, 2015, 12:27 pm

    When I do the lounge squats, I feel the burn the most in my legs. By grabbing a couple of free weights, you can intensify the burn as well.

    • Carolyn King October 1, 2015, 9:29 pm

      Do you feel that you are getting a better butt from it?

  • Dorothy Larosa September 18, 2015, 2:23 pm

    I have really toned legs so I usually skip these types of exercises. They look like they could do some real good though.

    • Melody Lyle September 27, 2015, 11:14 am

      These are the exercises that I did in order to get my toned legs. People should be aware of how well they work!

  • Catherine Henry September 18, 2015, 1:59 pm

    When I was doing the 30 Day Beach Body Challenge, the jump squats were a large part of that. I was very happy with the results!

    • Erin Coburn September 29, 2015, 9:22 pm

      Oh yea? What is the 30-day Beach Body Challenge? Is there a website that I can learn from so I can get those awesome results?

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