Squat Workout: 10 Types of Squats

A squat is a workout form where you exercise multiple muscle groups simultaneously by bending at the knees to lower your body straight down. A basic squat works several body muscles, including your abductors, inner thighs, hamstrings, lower back, and quadriceps, and it is widely considered an effective exercise for improving lower body strength and core muscle groups.

If you perform squats consecutively at an even pace, the exercise can become a form of cardio, raising your heart rate. Squats can also challenge your range of motion, or your flexibility. Additionally, you can incorporate squats into your strength routine and even regularly up their difficulty by adding weights or a resistance band. If you add dumbbells or kettlebells to your routine, you can work on building strength in your upper body, triceps, and upper back.

Proper squat form has you starting at a standing position. Here’s a step-by-step guide to achieve the proper form:

1. 1. Start with the right stance. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Get stable. Evenly distribute your weight and grip the floor with your feet to create a stable position. Place your arms by your sides and pre-tension your shoulders and hips. Your ribs should be down and your pelvis should be slightly tucked. Engage your core. All repetitions should begin from this starting position.
3. 3. Begin downward movement. While maintaining your alignment, begin the downward movement by bending your hips, knees, and ankles. Allow your arms to travel in front of your body as you lower into the squat position.
4. 4. Remain level. Lower until your thighs are parallel or slightly below parallel to the floor. You should only lower as far as you can maintain a level pelvis. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it. Pause at the bottom position.
5. 5. Begin upward movement. To begin the upward movement, push your feet into the ground to initiate standing up. Place emphasis on pushing through your midfoot and heel while keeping your toes engaged.
6. 6. Maintain proper form. As you begin to stand up, keep your chest high and squeeze your glutes. Allow your knees to straighten and your hips to travel forward. Allow your arms to travel back toward your sides.
7. 7. Finish the movement. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine. At the end of each repetition, your shoulders should finish directly over your hips.

There are multiple ways to do squats, but all of them involve the same starting position: Stand with your feet either hip-width or shoulder-width apart. A wide stance gets you ready for different types of squats, including:

1. 1. Barbell back squat: This squat involves using a barbell and enough weight that you can do two to four sets of three to eight reps. Put that barbell into the squat rack so you can get your shoulders underneath it. Step underneath the barbell, in a squat position, and place it onto your shoulders. Lift up and away to a standing position with your feet hip-width apart. Squat using your knees, thighs and hips, pushing your rear end backward as you do. Learn how to do a proper barbell back squat.
2. 2. Bodyweight squat: A bodyweight squat is one of the most basic forms of squat you can do, and you don’t need any extra equipment to do it properly. Stand with your feet shoulder-width apart. Bend down into a squatting position by pushing out your rear end and keeping your upper body upright. Lift your arms up as you go, until your thighs and arms are parallel to the ground. Push up through your feet to stand, lowering your arms in the process. Discover the proper form for bodyweight squats.
3. 3. Box squat: A box squat combines a barbell back squat with a box. This decreases the height and depth of your squat, but it’s easier on your knees as a result. Use a barbell with appropriate weights, place it on your shoulders, and stand. Step away from the rack and move so the box is behind you. Squat down with your feet hip-width apart, moving down until your rear end touches the box. Lift up by pushing down through your feet to stand. Learn the perfect form for a box squat.
4. 4. Bulgarian split squat: A Bulgarian split squat focuses your squat on a single leg, then you switch legs. Place an object behind you like a couch, chair, or box. Hold dumbbells in your hands and put your right foot behind you so the top of your foot is making contact with the object. Now move your left foot underneath your hip. Squat downward until your left thigh is parallel with the ground. Raise yourself up. Either move your left leg into the rear position now, or complete all your reps on the first leg before you switch. Discover how to do a Bulgarian split squat.
5. 5. Dumbbell squat: Dumbbell squats add difficulty to your routine but help with strength training. Stand with the dumbbells in your hands and to your side. Squat down, engaging your core and pushing your rear end back as you go until your thighs are parallel with the ground. Return to the starting position, then repeat. Learn how to do a dumbbell squat.
6. 6. Front squat: A front squat is similar to a barbell back squat, but the position of the barbell changes. Stand in front of a squat rack with a barbell and the appropriate weight racked up. Lift the barbell off the rack with the barbell positioned underneath it so your hands are holding it up and your elbows point outward. Squat until your thighs are parallel to the floor, and then raise yourself back to the starting position and repeat as necessary. Find out how to do a front squat.
7. 7. Goblet squat: You can do a goblet squat with a kettlebell or a dumbbell as long as it’s a weight you can hold for the allotted number of reps. Stand in the squat starting position with the weight in your hands, roughly chest high. Lower yourself into a squat until you reach a point where your thighs are parallel with the ground. Stand back up and repeat. Learn how to properly do a goblet squat.
8. 8. Jump squat: A jump squat adds an additional challenge to a regular squat. Perform a squat as you normally would, lowering your thighs until they are parallel to the ground. Instead of pausing there, push your feet into the ground and jump upward with explosive energy, simultaneously raising your arms above your head. Land with soft knees, lowering back down into a squat position all in one continuous, fluid motion. Repeat jump squats in a steady rhythm for as many reps as you desire. Find out more about jump squats.
9. 9. Overhead squat: An overhead squat starts just like a barbell back squat, with the bar on your back shoulders. But this time, as you stand up, push the barbell up and over your head so that you extend your arms. Now squat in the standard squat position, keeping the barbell above your head. Stand and repeat. Discover the proper form for an overhead squat.
10. 10. Single-leg squat: This move splits your legs, putting all the focus on one and then the other. Begin in the standard starting position. Lower yourself into a squat, then lift one foot and extend it forward and out from your body. When you reach the squat position, your extended leg and opposite thigh will be parallel to the ground. Discover the proper form for a single-leg squat.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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