30 Types Of Squats To Switch Up Your Lower-Body Workouts

30 Types Of Squats To Switch Up Your Lower-Body Workouts

Below, choose from a whopping 30 squat variations to create a 15-minute lower-body routine, each with step-by-step instructions from Lampa.

30 Types Of Squats For A Killer Lower-Body Workout

Bodyweight Squats

Whether you’re at home or in the gym, various bodyweight squats are easy to crank out sans equipment—and are a great way to build baseline strength before loading on the weights.

Plié Squat

Squat to Lunge

Wide-Leg Sumo Squat

Sumo Squat With Pulse On Toes

Air Squat

Bulgarian Split Squat

Squat With Reach

Single-Leg Box Squat

Kang Squat

Isometric Squat

Spiderman Lunge and Squat

Lateral Squat Walk

Squat Pulse

Weighted Squats

If you want to build strength in your legs and glutes, weighted types of squats are a must. As you advance, you can track your progress (and level up your loads accordingly!).

Goblet Squat

Chest Press to Squat

Overhead Cossak Squat

Modified Pistol Squat

Pistol Squat with Medicine Ball

Squat to Press and Twist

Curl to Squat and Press

Squat to Overhead Press

Plyo Squats

Squat Jump

Plank to Jump Squat

180 Squat Jump

Sumo Squat Jack

Banded Squats

No weights, no problem. Bands add resistance to various types of squats when you don’t have dumbbells or kettlebells handy. Plus, tying a band above or below your knees helps you activate your glutes and remind you to press your knees out (instead of letting them sink inwards) while squatting.

Banded Front Squat

Banded Tempo Front Squat

Lateral Step-Out Squat

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