Anyone who's done a fitness routine at some point has heard of a squat. Love ‘em or hate ‘em, there’s no denying this exercise is perfect for sculpting your butt, strengthening your legs, and improving your lower body mobility. Let’s take a look at 5 variations on this classic!


  1. The Squat Pulse
    Start off by standing with your feet hip width apart and your hands clasped together in front of your chest. Then, lower into a squat position by pulling your hips backwards and bending your knees. Then, slowly raise your body a few inches and then back down for one rep. Do 15 reps for a full set!

  2. The Jump Squat
    Squat down with your hands clasped together in front of your chest and then bend your knees and jump up as high as you can, landing gently back into a squatting position. Repeat that 15 times!

  3. The Squat & Walk
    Start with your toes pointing forward and your feet hip width apart. Lower yourself into a squat position while keeping your core engaged. Then, staying in that squat, take four steps forward and four steps back for one rep -- then do 14 more.

  4. The Frog Squat
    Begin with your feet shoulder width apart and your toes facing outward. Then, lower yourself into a deep squat with your hands reaching towards or touching the floor while you maintain a flat back. Walk your hands forward so you’re in a plank position and hold for ten seconds. Then, walk your feet up to meet your hands so you’re back in frog position -- then jump up like the amphibian you’re sitting like. That’s one rep -- do 15 total
  5. The Box Squat
    This modification is perfect for fitness junkies looking for a challenge! Simply find a sturdy box or seat that can hold your weight. Stand so you’re facing it with your hands clasped together in front of you, lower yourself into a squat -- reaching your arms behind you -- and jump onto the box. Hop back down into a squatting position before standing up again for a single rep. Do another 14 for a full set!
We hope these 5 variations on the classic squat inspires you to elevate your workout routine for even better results. How do you modify this workout staple? We want to hear all about it -- drop us a comment below!
    March 09, 2020 — Admin Pass