There are so many variations of squats and chances are you haven’t tried all of them. Switching up your routine and incorporating workouts you don’t normally do will activate different muscles and present new challenges for you in your overall fitness. Here is a long list of different squats you may try.

Traditional Squats

Traditional squats are the most common type of squat and most likely the version you think of first when you think of squats in general. Perform these with a straight barbell and a weight that is challenging but not dangerous for you. See the exercise performed below.

Dumbbell squats

This variation of squats can be performed like a traditional squat however instead of holding a bar behind your head you will hold dumbbells to your sides in both hands while you perform the movement. Simply hold the dumbbells to your side and lower your body by bending your knees and waist slightly before returning to a standing position.

Alternatively you may hold one dumbbell in front of you at chin level and squat while keeping your feet just shoulder width apart. Either way your quads are sure to burn and sure to grow.

Front Squats

Front squats look like traditional squats except as the name would imply the barbell is in front of you, resting on your bicep just below your shoulder. Initially this may feel awkward but stick with it and you will find that your front quads get a much more intense workout than when doing traditional squats. Mix these in with your normal routine to get a good variation of muscle engagement and keep your workout dynamic.

Sumo Squats

Stand with your feet more than shoulder width apart, your feet should be further apart than other variations of squats. Point your feet towards the outside of your body and lower your body until your knees are close to 90 degrees. Come back to a standing position and repeat this motion for 10-12 repetitions. This exercise may feel uncomfortable or awkward at first but with consistency will feel more natural.

Half Squats

Half squats can be performed with any variation of the other squats in this list. The main distinction and objective when performing half squats is to not come all the way up to a starting position before going back down to perform the next repetition. This lift is challenging because it keeps tension and pressure on the leg muscles and therefore does not allow you to assume a position of even minimal rest. When performing this variation of squats you can expect your leg muscles to burn like fire. That may sound intimidating however rest assured that the end result is well worth it. perform these to tone your muscles and increase the weight gradually to build muscle.

Lets keep growing!

Great job on the squats. If your wanting to gain muscle mass in your legs, consider some of these protein supplements.

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