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The 10 Types of Squats To Switch Up Your Butt Workouts

The 10 Types of Squats To Switch Up Your Butt Workouts

You may think of squats as booty-builders, but their benefits go far beyond your peach. They strengthen pretty much every muscle in your lower body, including your quads, hamstrings, and calves. They also fire up your core (yep, abs).

Another perk of the classic move? You'll appreciate this one, runners: squats strengthen the muscles around your knees, stabilizing and protecting the joints from injury.

 

Of course, you'll only reap the benefits of whatever types of squats you do if you perform 'em properly. A few important pointers to keep in mind: press your knees outward (don't let them cave in) throughout the movement, keep your core tight and torso upright, and squeeze your glutes at the top. With these tips in mind, you can add a whole slew of different types of squats to your workouts. Every squat listed below works your muscles in different ways for max lower-body benefits.

Air Squat

via conceptcardio.com

Why it rocks

This basic move is the foundation for nailing every other squat variation you can dream up.

 

How to

Start standing with feet hip-distance apart, toes pointed out slightly. Keeping the head in line with the tailbone, shift hips back and bend at knees. Lower down until thighs are parallel with floor. Drive up through heels to return to standing. That's one rep. Perform 15, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

Bulgarian Split Squat

via ©MediBank

Why it rocks

This unilateral (a.k.a. single-side) exercise challenges your balance, single-leg strength and core.

 

How to

Stand about two feet in front of a box or step and extend right leg back to place top of right foot on it. This is your starting position. Bend at knees to lower down until right knee gently taps the ground, keeping your shoulders back, chest up, and hips facing forward. Pause, then press through left heel to return to start. That's one rep. Perform 1o on each side, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

Squat With Reach

via ©MediBank

Why it rocks

This move is great for getting your heart rate up without jumping!

 

How to

Stand with heels wider than shoulder-distance apart, toes turned out slightly. Bend at knees, sit hips back, and lower down into a squat, dropping arms down to touch floor between legs. Then, drive through heels to stand up, lifting arms straight up overhead. That's one rep. Perform 15, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

via ©Ballet Blast by Sassy - Naturally Sassy

Why it rocks

Few moves target your inner thighs like pliés.

 

How to

Start standing with feet wider than shoulders, toes turned out so inner thighs point forward. Clasp hands in front of chest. Tuck pelvis, keep head over hips, and bend knees to sink into a squat, lowering until thighs are parallel to the floor. Return to start. That's one rep. Perform 15 reps, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

Squat to Lunge

via ©Skinny Ms.

Why it rocks

The stability it takes to combine these two moves means extra credit for your core and a chance to work more of your butt muscles at once. Boom!

 

How to

Start standing with hands clasped in front of chest and feet under shoulders. Bend knees and sink hips to lower down into a squat, then press through heels to return to standing. Now, take a large step forward with left foot and bend at both knees to lower down until both legs form 90-degree angles. Return to start. That's one rep. Perform 1o on each side, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

Squat Pulse

via ©Self.com

Why it rocks

Small-but-deadly pulses fatigue your muscles fast, so this move is a great way to burn out your legs at the end of a workout.

 

How to

Stand with feet hip-width distance apart, hands clasped in front of chest. Push hips back and bend knees to lower into a squat. This is your start position. Press through heels to lift seat up a few inches, then lower back down. That's one rep. Perform 15 reps, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

Chest Press to Squat

via ©Women's Health

Why it rocks

This combo move adds some cardio and upper-body work to your lower-body sessions—without taking the emphasis off your legs.

 

How to

Start standing with legs together holding a light weight in front of chest with elbows at sides. Simultaneously jump feet out wide and press the dumbbell straight out in front of body. Jump back to start. Then, jump feet back out wide, extend arms to lower weight between legs, and push hips back into a squat. Jump back to start. That's one rep. Perform 15 reps, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

Squat to Press and Twist
Squat to Press and Twist

via ©Women's Health

Why it rocks

This is a compound move that'll light up your obliques and shoulders, in addition to your legs.

 

How to

Start standing with feet under hips holding a pair of dumbbells at shoulder height with arms bent and elbows by sides. Sit hips back and lower down into a squat. Push through heels to lift up, pressing weights overhead and rotating torso to left side. Lower back into a squat, then repeat, twisting to the opposite side. That's one rep. Perform 10 reps on each side, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

Squat to Overhead Press

via ©Nourish, Move, Love

Why it rocks

Want to get your heart rate up with weights? This fully-body move is the way to do it.

 

How to

Start in a squat holding a kettlebell or dumbbell in either hand, with arms bent and elbows narrow. In one motion, drive through heels to stand up and press weights overhead, stopping when arms are straight. Reverse the motion to return to start. That's one rep. Perform 10 reps, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

via ©Les Mills

Why it rocks

The quintessential plyo leg move, squat jumps make foundational bodyweight squats so. much. better.

 

How to

Stand with feet hip-width apart, toes slightly turned out, and arms by sides. Bend knees and sink hips to lower into a squat, then press through feet to explosively jump as high as you can into the air. Land softly on the balls of feet and immediately lower into next squat. That's one rep. Perform 15 reps, then continue on to your next move, resting as needed. After you've finished all of your exercises (three total), repeat the entire workout twice more for a total of three rounds.

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