Different Variations Of The Bodyweight Squat To Help Keep Your Lower-Body Workouts Challenging And Effective

If you are new to the world of fitness, you might be a little bit puzzled about the different varieties of the bodyweight squat.

It’s possible that the only type of squat you’re used to doing is the standard one.

Because of everything that they offer, squats are widely regarded as the most important exercise of all time. This fact cannot be disputed.

They can assist you in toning the muscles in your buttocks, core, and/or legs.

Gaining all of that muscle helps tremendously when it comes to losing weight, keeping up a muscular physique, and a lot of other things as well.

Because of this, you should switch up your normal exercise program by adding some of these new bodyweight squat variants.

Squatting is the only exercise that the majority of beginners in the fitness industry are familiar with.

It’s possible that this is the reason why they will only perform this one exercise, which is not a particularly challenging one.

bodyweight squat variations - Globet Squat

However, after careful deliberation, you should really consider switching things up for greater and better results by performing a couple of different types of bodyweight squats.

In this piece, we will educate you on several varieties of the bodyweight squat that you can perform.

We are going to talk about how to complete each of these different workouts as well as the advantages associated with them.

In addition to this, we are going to throw light on and talk about how you may avoid making frequent blunders in these tasks.

Here Is A List Of The 15 Most Effective Variations Of The Bodyweight Squat.

Squats performed using only your own body weight, similar to the other bodyweight exercises, are an excellent way to give your lower body the training it requires.

The great thing about these workouts is that you don’t need any special equipment to accomplish them, and you can pretty much do them anywhere.

There is no special equipment required for these bodyweight squats; all you need is some time, dedication, and patience to get started.

But before you do that, here are the 15 finest bodyweight squat variations that you can execute, according to the recommendations of fitness experts:

1. Air Squat Workouts.

Benefits of Air Squat:

No other type of standard squat is as effective as sumos at toning the inner thighs and reducing fat in that area.

In addition to toning this region, they are excellent for reducing the appearance of jiggly or flabby thighs in a relatively short amount of time.

How to Do Air Squats:

  1. You should stand with your legs somewhat further apart than hip-width apart, and your toes should point outward.
  2. Move your hips down toward the floor in a controlled manner until they are parallel to the ground.
  3. Maintain this position for a few seconds before rising to your feet and starting again.
  4. Perform at least 15 repetitions in a single set.
  5. Keep in mind that you need to rest in between each set.


If performed correctly, these sumos have the potential to trim fat off the thighs.

If not, however, they have the potential to cause a variety of problems, including pain in the knees.

Remember to keep your back straight, bend at your knees, and drive through your heels as you return to the upright position. This will help you avoid the problem.

2. Sumo Squats.

Benefits of Sumo Squats

No other type of standard squat is as effective as sumos at toning the inner thighs and reducing fat in that area. In addition to toning this region, they are excellent for reducing the appearance of jiggly or flabby thighs in a relatively short amount of time.

How To Do Sumo Squats?

  1. You should stand with your legs somewhat further apart than hip-width apart, and your toes should point outward.
  2. Move your hips down toward the floor in a controlled manner until they are parallel to the ground.
  3. Maintain this position for a few seconds before rising to your feet and starting again.
  4. Perform at least 15 repetitions in a single set.
  5. Remember to rest in-between your sets.


If performed correctly, these sumos have the potential to trim fat off the thighs. If not, however, they have the potential to cause a variety of problems, including pain in the knees. Remember to keep your back straight, bend at your knees, and drive through your heels as you return to the upright position. This will help you avoid the problem.

3. Plié Squat.

Plie Squats with bodyweight

Benefit of Plié Squat.

The plié squat is one of the most effective exercises for shaping your butt because it places a significant amount of emphasis on the deep rotator muscles.

It is also an excellent workout for hammering your inner thighs, which might be difficult to reach.

How To Do Plié Squat?

  1. You need to ensure that you are performing the plié squats correctly in order to attain the desired results of a defined buttock and toned inner thighs.
  2. In order to accomplish this goal, you will need to carry out these instructions in their entirety.
  3. Take a stance with your feet further apart than the breadth of your shoulders.
  4. It is important that your toes face outward in the same way that your thighs are facing forth in this position.
  5. You can do a squat by first bringing your hands together in front of your chest and then lowering yourself into the posture gradually.
  6. Maintain this position for a period of time before going back to the starting position.
  7. When you are standing, it is imperative that you remember to squeeze your glutes and press through your feet.


Due to the wide posture of the legs, this beautiful variation of the squat resembles an exercise that is performed in ballet.

Maintain a 45-degree angle between your big toe and the ground at all times.

Because proper alignment is essential when performing these squats, you should always keep your chest and back in a neutral position.

4. Isometric Squats.

Benefits of Isometric Squats

These several forms of the squat help strengthen your glute muscles, which are your body’s primary source of power.

They contribute to an increase in the strength of your glute muscles as well as the endurance of your leg muscles.

How to do Isometric Squats?

  1. Maintain a stance with your feet slightly wider than your hips apart and your hands at your sides.
  2. You should lower yourself slowly until your thighs are parallel to the floor while bending your knees and pushing your hips backward.
  3. It is important to remember to breath as you descend.
  4. Maintain this stance for at least five seconds, or for as long as your trainer instructs you to.
  5. After this, return to the upright position while making sure to squeeze your glutes as tightly as possible.
  6. One repetition has been completed; continue in this manner until all of your reps or sets have been completed.


While you are squatting, you can improve your balance by extending your arms in front of you.

In that case, you always have the option of clasping them in front of your chest.

5. Single-Leg Squat

Single Leg Squats with body weight

Benefits of Single Leg Squats

These versions of the squat are also known as one-legged squats since they are performed with only one leg at a time.

They contribute to the development of leg muscle strength in addition to balance and coordination.

Your hamstrings, quadriceps, gluteus maximus, and hips will all get a workout with these exercises.

How To Do Single Leg Squats?

  1. Maintain a straight stance and put one foot in front of the other.
  2. Maintain its straight position while bending the knee of the opposite leg just a little bit.
  3. Spreading your arms out in front of you can assist you in regaining your equilibrium.
  4. Always remember to keep your back in a neutral position and put the majority of your weight on the ball of your foot.
  5. Squat down gradually while simultaneously lifting the extended foot off the ground in a very small manner.
  6. Your eyes should be directed forward, and your chest should remain upright throughout the entire process.
  7. Lift yourself up to the starting position in a controlled manner.
  8. Before moving on to the next leg, you must finish all of the repetitions on this leg.


Avoid putting too much distance between your knees and your toes.

They should always be positioned such that they are parallel to your toes.

To accomplish this, you should concentrate on pulling your hips back as much as you possibly can.

6. The Curtsy Squats.

Benefits of Curtsy Squats.

Squat variations such as the curtsy squat are more difficult than the standard squat and are effective for strengthening the leg muscles.

As a result, it is a terrific workout for toning the muscles in your legs.

How To Do Curtsy Squats?

Maintain a straight stance with your feet at about shoulder-width apart.

When you get into a squatting position, gently lift one foot off the ground and cross it behind the other leg. Do this as you get down into the squat.

Don’t forget to keep your torso in an upright position.

Come back to the position you were in to begin, and then repeat the exercise on the other side.

One repetition of the curtsy squat has just been finished.

Continue doing so until you have completed the prescribed number of repetitions.


It is important to have a steady speed in order to prevent falling, particularly while you are crossing one leg behind the other.

It is strongly recommended that you first concentrate on perfecting the technique rather than speeding up the pace of your workout.

7. Bulgarian Split Squat.

Benefits  of Bulgarian Split Squats.

This exercise will assist develop the muscles in your quads, glutes, hamstrings, and calves, as well as your core and back.

Because it demands you to maintain your balance and coordinate your movements, this workout engages both your core and your upper body.

Additionally, it assists in the maintenance of correct posture when sitting as well as standing.

How To Do Bulgarian Split Squat?

  1. Position yourself two feet away from a bench, box, or step with your legs hip-distance apart. This will be the starting position.
  2. Maintain an arch in your lower back, a firm core, and an erect chest position.
  3. By bending your left ankle and balancing your weight on the ball of your foot and your toes, position your left foot so that it is resting on the elevated surface.
  4. It is not a cause for concern if you have to try your right food multiple times before achieving equilibrium.
  5. When you have located it, squat down and bend your right knee to start the exercise.
  6. Apply pressure to your right thigh and bring your body back up to a standing position.
  7. Once you have finished the Bulgarian split squat on your right side, you will have completed one repetition.
  8. First finish the repetitions that are assigned on this side, then move on to the left side and perform the same thing.


The position of the feet is quite important when performing a Bulgarian split squat.

To reduce the risk of falling, experiment with different foot positions until you discover one that is most comfortable.

Again, it is important to keep your hips level and not slouch forward.

It is possible that your center of gravity will shift to your front knee, which will put an excessive amount of strain on that joint.

8. Side-Kick Squat.

One of the exercises that you should be doing if you desire a perkier behind is the side-kick squat. The benefits of this exercise are as follows:

The reason for this is because it helps tone and shape your butt while you do it.

How to Side-Kick Squat?

  1. Maintain a shoulder-width distance between your feet when you stand.
  2. Squat down low with your hands clasped in front of your chest, knees bent softly, and hips down as far as you comfortably can.
  3. Kick to the side while standing and extending or lifting your right leg out to the side.
  4. It squeezes your outer glute.
  5. Put your foot down on the ground again, and complete another one of those deep squats.
  6. Now, as you are standing, elevate your left leg and kick to compress the outside left glute. Repeat this several times.
  7. Continue doing so for a few minutes or until the allotted number of repetitions has been completed.


Maintain a bent knee position and raise your leg as high as you can without losing your balance.

Instead than concentrating on how many repetitions of these squats you can complete, give more of your attention on perfecting the side kick squat variation.

9. Side Squat.

Benefits of Side Squats.

Squats to the side are a wonderful exercise for strengthening your glutes, legs, and outer thighs. They also help to contour your legs.

If you desire a tight and toned lower body, including them in your training program is a terrific way to get there faster.

How To Do Side Squats?

  1. The standard squat and the side squat are very comparable to one another.
  2. The sole distinction is that it furthermore has a side step.
  3. Begin by standing up straight with your feet about hip-width apart from one another.
  4. First, take a small step to the right, and then bring yourself down into a squatting position.
  5. As you come back to a standing position, bring your right leg back to the position it was in initially, and then take a step to the left.
  6. Squat down and repeat this movement for one whole minute.


Take care not to slump over too much.

It would be beneficial if you could keep your back straight, your chest high, and your toes pointing forward.

10. Pistol Squats.

Benefits of Pistol Squats.

This is an advanced variant of the squat that demands your legs to be powerful.

It gives your quads, glutes, hamstrings, and calves a full-body workout and isolates each muscle group individually.

It is possibly the most difficult squat technique, but it is the ideal one for building your balance and flexibility and targeting the muscles that have been listed.

How To Do Pistol Squats?

  1. Maintain an upright stance and bring your left foot forward so that it is slightly bent.
  2. Maintain a straight stance with the back of the heel hovering just above the floor.
  3. Put your arms outstretched in front of you and go into a squatting stance by bending your right knee.
  4. You should get as low as possible so that your right hamstring can rest on your right calf.
  5. Bring yourself back up by applying pressure through the right leg.
  6. Continue in the same manner with the opposite leg.


As was noted before, this variation of the squat is more difficult than the traditional squat since it focuses on working each leg in isolation.

Stay away from this squat if you have not yet mastered the basic squat. Doing so will help you from damaging your back and knees as a result of using improper squatting forms.

11. Pulse Squats.

Benefits of Pulse Squats.

Squats with a pulsating motion, also known as pulse squats, are fantastic exercises for building stronger glute muscles and shaping a nicer butt.

When compared to the standard squat, they are an excellent alternative to choose as your squat variation of choice.

How To Do Pistol Squats?

  1. Squat down from a standing position with your legs separated by a distance equal to that of your shoulders.
  2. Hold this position and conduct few pulses or mild bounces instead of standing back up immediately after.
  3. You can do anywhere from three to five pulses in conjunction with each squat.
  4. Repeat the process when you have returned to the starting location.


When you are executing these pulses, be sure that your back is completely straight.

In a similar manner, you should engage your core, but you should be sure to retain your hips in a neutral position.

12. Lateral Squat.

Lateral Squats with body weight

The hip abductors and the gluteus medius are the primary targets of these different versions of the squat.

They are great forms of exercise to choose from if you want to improve your quickness, flexibility, and ability to dynamically balance yourself.

How to Do Lateral Squats?

  • Stand with your feet slightly wider than hip-width apart and your toes pointed outward. Step two:
  • You should flex your right knee, move your body weight over to your right leg, and then press your hips back while doing so.
  • It is important that you keep your left leg and your torso in a straight line.
  • You can improve your balance by stretching your arms out in front of you.
  • You should be able to return to the starting position and finish one rep of the lateral squat on the right side by pressing through your right heel.
  • You should do the same thing on your left side.


The bent knee should go in a straight line across the toes.

If this requires you to readjust the distance that your feet are apart, then you should do so.

13. Squat To Lunge.

Benefits of Squat To Lunge.

This workout will help you build muscular mass and tone your legs, butt, and core muscles as you progress from squats to lunges.

If you are searching for a great lower-body training regimen, this exercise is exactly what you should be doing.

How To Squat to Lunge?

  1. To perform a squat to lunge, first position your feet so that they are hip-width apart, and then stoop down until your thighs are parallel to the floor.
  2. First, you should stand up into the initial posture, and then you should stride forward with your right leg.
  3. It should be bent, but you should let your left knee to rest a few inches above the ground.
  4. First, get into a standing squat, and then transition into a lunge by extending your left leg out in front of you.
  5. This will count as one rep; continue doing so until all of your reps have been completed. Alternatively, you can squat and then lunge on one side before switching sides. This will count as two reps.


Make sure that your knee does not go over your toes while you are lunging because this will cause your stance to become quite narrow.

To avoid falling or messing up your posture, step into a lunge gently and with complete control. This will help you avoid stumbling.

14. Squat To Heel Raise.

Benefits of Squat to Heel Raise.

Combining heel rises and squats is an effective method for building stronger leg muscles, particularly in the calves.

How To Do Squat to Heel Raise?

  1. Begin by standing with your feet a comfortable distance apart and your toes pointing outward.
  2. Raise yourself up onto your toes while maintaining a straight back position.
  3. As you progressively lower yourself into a squatting position, make sure to keep your heels off the ground.
  4. When you have reached the bottom of the squat, place your heels back on the floor in a controlled manner.
  5. Repeat.


If you have never done a variation of this squat before, you might find it difficult to maintain your balance at first.

When performing these heel rises with squats, it may be helpful to hold something like a chair for support in front of you so that you have some assistance.

If you want to avoid heel pain, which can be bothersome and can lead to chronic pain, you need also be careful about how you land and how you lift your heels.

15. Squat To Lateral Leg Raise.

Benefits of Squat to Lateral Leg Raise. 

The squat to lateral leg raise is a great workout that will help you enhance the range of motion in your hips while also improving your body’s stability.

How To Do Squat To Lateral Leg Raise?

  1. You should be standing with your feet about hip-width apart and either your hands clasped in front of your chest or resting on your hips.
  2. To perform a squat, lower yourself by bending your knees and thrusting your hips backward.
  3. Get back on your feet and bring your right leg over to the side of your body.
  4. Check that your right knee is bent at a proper angle.
  5. Place the leg back on the floor and perform another squat.
  6. After you have stood up, this time around, you should keep your left knee straight while you extend out your left leg.
  7. Repeat in order to finish all of your repetitions.


Make absolutely certain that your back does not round at any stage.

It’s possible that doing this will hurt your back and give you back pain.

Bottom Line.

Squats are an important component of any workout plan since they offer a variety of health advantages.

Squatting with variations that use only your own bodyweight will help you get in shape more quickly and increase the advantages you derive from the exercise.

Bear in mind, however, that in addition to your workout routine, your food will play a significant part in whether or not you achieve your fitness objectives.

If you are thinking about employing any of these versions of the squat for a particular goal, you need also make sure to create an appropriate meal plan.

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