What are different types of squats? squat variation for glutes, quad and hamstrings

If you want stronger legs, better balance, and powerful hips, learning the different types of squats is the smartest place to start. Squats are one of the most effective movements because they train the lower body, challenge your core muscles, recruit multiple lower body muscles, and strengthen your lower back and upper body stabilizers at the same time.

Most lifters start with a traditional squat, but there are dozens of variations that target every muscle group, from your inner thighs and glutes to your glutes and hamstrings. Whether you're training to build strength, improve mobility, build muscle, or level up your athletic performance, there is a squat variation for your goals.

In this guide, you’ll learn 11 essential variations, how to use them, and which ones are best for targeting specific areas like your inner thighs, quads, and posterior chain. By the end, you’ll know exactly how to work your way toward a complete lower-body program that helps you build strength and muscle, improve core strength, and challenge your muscles with smart progressions.

11 Different Types of Squats to Try

Here’s a quick overview of the squat variations covered below:

• Air Squat
• 180 Jump Squat
• Modified Pistol Squat
• Plyometric squats
• Goblet Squat
• Box Squat
• Kettlebell & Dumbbell Squats
• Back Squat
• Front Squat / Banded Front Squat
• Hack squat (barbell)
• Zurcher squat
• Sumo squat
• Bulgarian Split Squat
• Weighted Squats
• Overhead squat
• Smith machine squats
• And more under barbell loaded squats

These movements can help you strengthen your legs, improve posture, and develop power in the lower body and core strength department.

Bodyweight Squat Variations

Air Squat

The Air Squat is the foundation of nearly all squat variations. Keep your feet slightly wider or at hip-width, ensure your toes pointed slightly outward, and sit until your thighs are parallel before standing tall. Air squats are a great way to learn proper squat form, improve mobility, and understand how squats mimic daily movements.

180 Jump Squat

This explosive move helps build power and trains reactive strength. You lower into a squat, jump, rotate 180 degrees, and return to the starting position smoothly. It’s also a squat exercise that elevates heart rate and sharpens coordination throughout the movement.

Modified Pistol Squat

A single-leg squat where you balance on one leg while controlling your descent. Keep your chest high, hinge slightly, and reduce depth if your lower back muscles fatigue early. This move improves balance, strengthens the back muscles, and develops leg symmetry.

Plyometric Squats

Plyometric squats are dynamic, fast, and help build strength and muscle by targeting fast-twitch fibers. They are one of the best squat challenges for athletes looking to develop explosiveness.

Squat Variations for Beginners

Goblet Squat

Hold a dumbbell or kettlebell close to the front of your body, keep your elbows under the weight, and sit until your thighs are parallel. This variation teaches you to stay balanced while maintaining an upright torso and keeping your torso upright at the bottom.

Box Squat

A perfect movement to teach depth and control. Sit back onto a box with your feet slightly wider than shoulder-width, pause briefly, then stand back up. Excellent for beginners learning to lower into a squat without losing form.

Kettlebell & Dumbbell Squat Variations

When you hold a dumbbell or train with dumbbells or kettlebells, you add load without stressing the spine like a barbell. These variations strengthen the muscles in your legs, make your squat position more stable, and help reinforce core muscles.

Use these if you’re new to weights or want to increase volume safely before progressing to heavier strength training.

Barbell-Loaded Squats

Barbell squats take leg training to another level. The placement of the bar, technique, and body angles change which muscle group you emphasize.

Back Squat

The barbell on your back builds total-body strength. Keep the bar on your upper back, grip the bar tight, and descend until your hips are parallel to the floor. The barbell back squat helps develop strength in the lower body, hips, and posterior chain.

Front Squat / Banded Front Squat

Here, the bar sits on the front of your shoulders, forcing an upright spine and shifting load to the quads. Maintaining an upright torso ensures you hit depth safely.

Hack Squat (Barbell Version)

The original hack squat places the bar behind the legs. You lower the bar by bending your knees while staying balanced and standing high at the end. It especially targets the inner thighs and quads.

Zercher Squat

With the bar locked in your elbows, the zercher squat challenges the core intensely. It strengthens the quads and midline like no other movement.

Barbell Loaded Squats

This umbrella includes all heavy variations trained with load — from front to back positions — making it an effective exercise to build size and strength in the lower body.

Strength Training Squat Variations

Sumo Squat

A sumo squat stance is wider, with wider than shoulder-width or even wider than shoulder-width apart distance, emphasizing hips and inner thighs. Keep your toes pointed, descend carefully, and squeeze your glutes as you stand.

Sumo (Wide Stance) Squat

A wider sumo stance gives more focus to the adductors and glutes. This stance helps you hit areas your regular squat may miss.

Weighted Squats

Adding weight helps you build strength, improve symmetry, and promote strength and muscle gains. You’ll challenge your muscles more effectively with progressive overload.

Bulgarian Split Squat

This elevated rear-foot squat variation isolates each leg, strengthens the hips, and targets the quads. It is an excellent movement for athletes who want serious power and stability.

Squat Variations for Glutes, Quads, and Hamstrings

To target specific muscles, choose variations that shift load or stance.

Glutes: Back Squats, Bulgarian Split Squats, Sumo stance
Quads: Front Squats, Goblet Squats
Hamstrings: Box Squats, Pistol variations

Many lifters use stance changes, tempo adjustments, or equipment choices to enhance activation. Movements with toes pointed, wide stance, or hips pushed back are perfect for emphasizing the inner thighs and glutes and the posterior chain.

If your goal is to increase lower body strength, improve stability, or grow your thigh muscles, mixing variations weekly helps you continually progress.

 FAQs

1. Are squats good for beginners?
   Yes, Squats are one of the best foundational movements for building mobility, leg strength, and balance.

2. What muscles do squats use?
   Squats use major lower body muscles including quads, glutes, hamstrings, and calves.

3. Are squats good for the core?
   Yes, Squats engage the midsection heavily, improving core strength and trunk stability.

4. Do squat variations matter?
   Absolutely. Changing stance, load, or bar position helps build muscle, reduce weaknesses, and prevent overuse.

5. Can I use machines for squats?
   Yes, Smith machine squats work well for controlled patterns and building confidence.

What You Need to Get Started

You only need:

• Stable shoes

• Space to practice

• A light weight to hold a dumbbell when you’re ready

• Attention to form

• Confidence to progress

Start with bodyweight movements, then gradually try squats using a dumbbell or kettlebell. Take your time, take a deep breath, and master positioning before loading more weight.

Keep your stance strong, ensure your hips sit back lower into a squat, and always return to the starting position under control.

Final Takeaway

Squats are a compound exercise that train nearly every major muscle group in the legs and core. No matter your level, the different types of squats in this guide will help you improve form, increase strength, and develop a powerful lower body.

Whether you're using barbell loaded squats, bodyweight moves, or explosive drills, squats are great for building stability, strength, and athletic movement. Choose 2–3 variations weekly, rotate them often, and let your squat routine help you build strength, improve power, and grow your thigh muscles with confidence.