Squat Variations for the Buns, Hips, and Thighs

The Basic Squat

The basic squat, which requires no weights or equipment, (other than a chair, if desired) is great for beginners and for anyone with knee conditions.

It's also great for anyone wanting to add more functionality into their lives, as this move mimics the movements done each time you sit down or stand up.

1. Stand with feet about hip or shoulder-width apart. If using a chair, place it behind you and stand in front of it. Tighten your abs.
2. Bend the knees and slowly squat towards the chair.
3. Send the hips back, while keeping the head up and the torso straight. You can extend the arms if that helps with balance.
4. Pause here, or sit briefly on the chair, and then contract the glutes to lift up out of the chair and begin extending the legs.
5. Extend the legs fully until you're back to standing position, but don't lock the knees.
6. Repeat this for 1–3 sets of 10–16 repetitions.

Squat With One Dumbbell

Once you're able to do more than 16 chair squats, it's time to increase the difficulty level of this move. You can do so by holding a dumbbell or a kettlebell as you squat. This is a great way to add intensity, without putting any extra load on the spine.

1. Stand with feet hip or shoulder-width apart.
2. Hold a medium-heavy dumbbell in front of your body with arms straight and elbows slightly bent.
3. Bend the knees and lower into a squat. Stop when the knees are at 90-degrees or before you lose the natural arch of your back.
4. Contract the glutes and legs while stabilizing your body with a strong torso.
5. Stand back up slowly, without locking the knees.
6. Repeat for 1–3 sets of 10–16 repetitions.

Squat With Dumbbells

Another version of the dumbbell squat involves holding a dumbbell or kettlebell at chest height. Holding the weight in this position builds muscles in the glutes, hips, thighs, and core. As an added bonus, it also works the upper body.

1. Stand with feet hip or shoulder-width apart.
2. Hold a medium to heavy dumbbell or a kettlebell in front of the chest. Keep the shoulders and neck relaxed.
3. Bend the knees and lower into a squat. Stop when your knees are at a 90-degree angle or before you lose the natural arch of your back.
4. Take your hips back, as though you're about to sit in a chair. Avoid bending the knees so that they go forward.
5. Contract the glutes and legs, while stabilizing your body with a strong torso.
6. Slowly stand back up, without locking the knees.
7. Repeat for 1–3 sets of 10–16 repetitions.

Barbell Squat

Barbell squats are an intense type of squat that requires more work from the largest muscles in the body, the glutes. Barbell squats are a great addition to a workout, provided you do them correctly. Adding weight to your shoulders puts much of that load onto your spine, so it's important to be mindful of your form while performing this move.

1. Stand with feet hip or shoulder-width apart.
2. Place the barbell just above the shoulders on the trapezius muscles, or the "meaty" part of the shoulders.
3. Bend the knees and lower into a squat. Stop when your knees are at a 90-degree angle or before you lose the natural arch of your back.
4. Contract the glutes and legs while stabilizing your body with a strong torso.
5. Stand back up slowly, without locking the knees.
6. Repeat for 1–3 sets of 10–16 repetitions.

Sumo Squat or Wide Squat

The sumo squat, or wide squat, involves a variation on foot placement that helps target your leg muscles in different ways. In a sumo squat, you incorporate a bit more inner thigh compared to traditional squats. This can be a nice variation to add to your routine if you need a new challenge. Just take care when lowering down and only go as far as your flexibility will allow.

1. Stand in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don't go out too far.
2. Hold dumbbells on the upper thighs, a single dumbbell in front, or a barbell on the shoulders or behind the head to add weight.
3. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted, and back straight. Only go down as low as you can without compromising your flexibility or your balance.
4. Push back to start without locking the knees.
5. Repeat for 1–3 sets of 10–16 reps.

Front Barbell Squat

In a front barbell squat, the barbell rests on the front of the shoulders, held in place by crossing the arms over the bar or with an underhand grip. Be mindful, however, that this variation requires a lot of shoulder and wrist mobility and may not be appropriate for everyone.

By moving the weight in front of you instead of behind you, you change your center of gravity, which puts more focus on working the quads. Because of how you're holding the weight, you'll need to use a lighter weight for this move.

1. Stand with feet hip or shoulder-width apart.
2. Place the barbell on the front of the shoulders and cross the arms over the bar to hold it in place, or use an underhand grip.
3. Bend the knees and lower into a squat. Because of how you're holding the weight, your torso will remain vertical and you may not be able to squat down as low, so take care not to compromise your balance.
4. Contract the glutes and legs as you slowly stand back up, without locking the knees.
5. Repeat for 1–3 sets of 10–16 repetitions.

Wall Sits

The wall sit is a bit different from typical squats. For this exercise, you're holding an isometric, or static, position for a certain period of time, rather than working through an entire range of motion. This is a great exercise you can do anywhere, without any equipment. This move helps you build strength in the lower body, while also improving posture.

1. Stand about 2 feet in front of a wall and lean against it. To add intensity hold weights or squeeze a ball between the knees.
2. Slide down and walk the feet out until the knees are at about 90-degrees and hold for 20-60 seconds. Keep the abs contracted. For more intensity, add leg lifts.
3. Come back to start and repeat, holding the squat at various angles to work the lower body in different ways.
4. Rest in between sets and repeat 3 times.
   

One-Legged Squats

The one-legged squat is an advanced exercise that may be difficult to perform if you are doing it for the fist time. Putting all your weight on one leg will really challenge your balance and stability, while also adding intensity to your exercise routine. This variation can be performed with an exercise ball for support when you first begin.

1. Place an exercise ball behind your lower back against a wall and lean against it.
2. Lift the left foot off the ground slightly, moving the right foot closer to the middle to get your balance.
3. Contract the muscles of ​the right leg and, keeping the left leg lifted, lower down into a squat (only as low as you can manage). You can rest your hands against the wall for added balance.
4. Push back to start and repeat all reps on the right leg before switching sides.
5. Once you are comfortable performing the exercise with support, try moving away from the wall and performing one-legged squats without the ball.