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, for anyone with knee problems or for those who are overweight and need a bit more support.

It's also great for anyone wanting to add more functionality into their lives because it mimics the movements we do each time we sit down or stand up.

1. If using a chair, place it just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you 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. Fully extend the legs until you're back to standing position, but don't lock the knees.
6. Repeat this for 1–3 sets of 10–16 repetitions.
7. If using a chair, progress to a more challenging variation by squatting until you're just hovering over the chair but not sitting all the way down. You can also hold weights for added intensity.
8. Make sure you send the hips back to avoid knee pain.

Squat With One Dumbbell

Once you're able to do more than 16 chair squats, it's time to progress and add some challenge to your squats. One option is to hold a dumbbell (or a kettlebell as pictured here) as you squat, which is a great way to add intensity without putting any extra load on the spine (as in barbell squats below). Here's how to do it:

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 your knees are at 90-degree angles 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. Slowly stand back up without locking the knees and 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 but adds a slight upper body challenge. Here's how to do it:

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 90-degree angles or before you lose the natural arch of your back.
4. At the bottom of the movement, make sure you 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 and repeat for 1–3 sets of 10–16 repetitions.

Barbell Squat

Barbell squats are a more intense version of squats, requiring 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 as well, so take care when adding weight onto the shoulders. Here's how to do it:

1. Stand with feet hip- or shoulder-width apart.
2. Place the barbell just above the shoulders on the trapezius muscles (i.e., the "meaty" part of the shoulders).
3. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles 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. Slowly stand back up without locking the knees and repeat for 1–3 sets of 10–16 repetitions.

Take care when doing this exercise for the first time. Start with a light weight you can easily handle and practice getting your form perfect before moving on to heavier barbells.

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, for example, you incorporate a bit more inner thigh than in 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. Here's how:

1. Begin 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. To add weight, you can hold dumbbells on the upper thighs, a single dumbbell in front, or a barbell on the shoulders or behind the head.
3. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted, and back straight.
4. Only go down as low as you can without compromising your flexibility or your balance.
5. Push back to start without locking the knees.
6. Repeat for 1–3 sets of 10–16 reps.

Front Barbell Squat

A front barbell squat is the same as other squat variations except for the placement of the weight. In a front 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, as shown. Be aware, 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 and, thus, change the focus of the exercise to the quads. Because of how you're holding the weight, you'll need to use a lighter weight for this version than the traditional barbell squat. Here's how to do it:

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, just watch out for the wrists.
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, slowly stand back up without locking the knees and repeat for 1–3 sets of 10–16 repetitions.

Wall Sits

The wall sit is a bit different from typical squats since you're holding a static or isometric 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 to help you build strength in the lower body while improving posture. Here's how to do it:

1. Stand in front of a wall (about 2 feet in front of it) and lean against it.
2. Slide down and walk the feet out until your knees are at about 90-degree angles (or as close as you can get) and hold, keeping the abs contracted, for 20–60 seconds.
3. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
4. To add intensity, hold weights, squeeze a ball between the knees or do wall sits with leg lifts.

One-Legged Squats

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

Here's how to do it with a ball:

1. Place an exercise ball behind your lower back against a wall and lean against it.
2. Lift 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 if you need to for added balance.
4. Push back to start and repeat all reps on right leg before switching sides.

Once you are comfortable performing the exercise with support, try moving away from the wall and performing one-legged squats without the ball.

If you don't have a ball, there are other options For example, you can stand in front of a weight bench and perform a one-legged squat as if you are dropping into a seated position on the bench. You can also stand next to a wall and place your hand on it for balance while you perform squats on one leg. You can also use an upright body bar to remain steady while performing single-leg squats.