Bodyweight Training

5 Must-Try Squat Variations

From eagle squats to sumo squats, incorporate these squat variations into your training regimen for an awesome lower-body workout.

We all have our go-to squat that we abuse from time to time, but not surprisingly, there are more ways to squat than just the classic move. You don’t need any dumbbells or barbells — these do-anywhere squat variations use your own bodyweight. Without any further ado, let’s bring on the squats for a fitter and stronger lower half.

Perform the following exercises in a circuit to feel the burn and achieve a challenging workout.

curtsy squat

Stand with your feet apart and hands on your hips. Place one leg behind the other and a bit farther apart. Use a curtsy motion to squat down, keeping your weight on your front leg. Return to the start and switch legs.

Eagle Squat

eagle squat

Stand with your feet close and arms stretched out in front. Lift one leg over your other leg and wrap one foot around the back of your other leg. Bring one elbow underneath your other one, and wrap your forearms around each other until your palms are together. Balance yourself and squat as low as you can and come back up.

Four-Square Squats

figure 4 squat

Standing up, lift one leg up and cross it over your other leg and rest your ankle on your knee. Lower your body down and hold, then return to the start position.

Pistol Squat

pistol squat

Stand up and raise one leg slightly off the ground while you balance on the other leg. Place your arms out in front. Engage your core and begin to lower your body to the ground. Ensure that your heel of your other foot is still flat on the ground. Your raised leg should be extending straight out in front of you. Once you reach the bottom, pause and then begin to come back up to the original position.

Sumo Squat

sumo squat

Stand with your legs wide and toes slightly out. Push your hips back and bend your knees, come down into a squat and then return to the start position.

See Also Perfect Your Pistol Squat