Master of sautés

Master the Squat

Your illustrated guide to the 10 best squat variations for building incredible lower body strength and sculpting muscle.

1. Bodyweight Squat

The most fundamental exercise. Focus on keeping your back straight and lowering your thighs until they are parallel to the floor.

2. Goblet Squat

Hold a weight (dumbbell or kettlebell) in front of your chest. This helps keep your torso upright and adds resistance.

3. Sumo Squat

Stand with your feet wider than your shoulders and toes pointed out. This variation targets the inner thighs and glutes.

4. Jump Squat

Perform a regular squat, but explode upwards into a jump. This is great for building explosive power and burning calories.

5. Pistol Squat

A very advanced exercise requiring balance and strength. Perform a squat on one leg while extending the other leg forward.

6. Bulgarian Split Squat

Place one foot on a bench behind you, and lower your body down on the front leg. Excellent for isolating and strengthening each leg.

7. Front Squat

Rest the barbell across the front of your shoulders. This increases quad activation and forces you to maintain an upright torso.

8. Overhead Squat

Hold the barbell overhead with arms extended. This is a difficult exercise that requires great mobility and stability throughout the body.

9. Sissy Squat

A unique exercise to isolate the quads. Lean your torso back while keeping your hips forward and raising your heels.

10. Wall Sit

An excellent isometric exercise. Lean your back against a wall and lower yourself until your thighs are parallel to the ground. Hold for as long as you can.