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Squat variations & technique
There are many different types of squats you can do. Here, you’ll find examples of some of them, tips on how to perfect your squat technique, and of course, a quick and effective squat workout to try.
Muscles worked doing squats
The squat is a foundational movement that is incredibly effective for training several major muscle groups in the lower body and core.
The primary muscles activated when performing a standard squat are:
Quadriceps femoris (front of the thighs)
This muscle group consists of four muscles and is responsible for extending the knee joint as you rise from the squat.Gluteus maximus (glute muscles)
This muscle is heavily activated when you push up from the bottom position, especially during deep squats.Hamstrings (back of the thighs)
These muscles work together with the glutes to extend the hip joint as you come up from a squat. They also help stabilize the knee.
The inner thighs, core, and calves are other muscle groups engaged during squats, contributing to both stability and movement control.
Different types of squats
There are many squat variations you can do, each targeting slightly different muscles. For example, front squats increase core engagement, sumo squats put more emphasis on the glutes, while Bulgarian split squats boost muscle activation throughout the entire leg.
You can choose whether to do squats using just your own body weight or add equipment like dumbbells, kettlebells, or a barbell for extra resistance.
Below are some examples of different types of squats, along with tips on proper technique and information on which muscles are activated during each movement.
Squat variations
Bodyweight Squat
Best for: Beginners, warm-ups, cardio training
Muscles worked: Glutes, quadriceps (front thighs)
Technique tip: Keep your arms extended in front for balance and imagine “sitting back into a chair.”
Goblet Squat
Description: Hold a kettlebell or dumbbell close to your chest. Keep the weight close to your body and elbows pointing down — this helps keep your torso upright.
Muscles worked: Quadriceps, core
Benefit: Improves form and squat depth
Back Squat (Barbell on upper traps)
Description: A strength-building movement where the barbell rests on the upper traps. Brace your core and “hinge at the hips first” to prevent knees from tracking too far forward.
Muscles worked: Glutes, quads, spinal erectors
Front Squat (Barbell on front shoulders)
Description: The barbell rests on the front of your shoulders. Keep your elbows high to stabilize the bar and maintain a straight back.
Muscles worked: Quads, core
Benefit: Excellent for core stability
Sumo Squat
Description: Wide stance with toes pointed outward. Hold a dumbbell vertically in front of your body for added resistance. Push your knees outward in line with your toes to protect your joints.
Muscles worked: Glutes, inner thighs (adductors)
Bulgarian Split Squat
Description: Back foot elevated on a bench or box. Lower your body straight down (not forward) and maintain light core tension for stability.
Muscles worked: Quads, glutes (focus on one leg at a time)
Benefit: Enhances balance and unilateral leg strength
Jump Squat
Description: Explosive jump from the bottom position. Land softly with knees slightly bent to reduce impact on the joints.
Muscles worked: Fast-twitch muscle fibers in the legs and glutes
Focus: Explosiveness and cardiovascular conditioning
Master your squat technique
To avoid injury, it’s essential to maintain proper form when performing squats—especially if you’re adding weights. A good starting point is to first practice the movement using just your body weight to build proper alignment and movement patterns, then gradually introduce equipment like dumbbells or other resistance tools.
While squat technique may vary slightly depending on the variation you’re doing, here are some universal tips that apply to all types of squats:
Create a stable base by placing your feet roughly shoulder-width apart, with your entire foot in contact with the ground.
Control your knees—they should track in the same direction as your toes and not collapse inward. Think about gently pressing them outward throughout the movement.
Engage your core (core brace) to help protect your spine and maintain stability.
Keep your back straight and your chest slightly lifted.
Bend at the hips and knees simultaneously to initiate the movement efficiently and safely.
Focus on breathing—inhale as you lower yourself, and exhale on the way up after passing the most challenging part of the lift.
Quick Squat Workout
Total time: 15–20 minutes
Goal: Lower body strength, muscular endurance, and activation
10 Bodyweight Squats
10 Leg Swings (front and back)
10 Glute Bridges
10 Jumping Jacks
Workout
3 sets
Bodyweight Squats – 15 reps
Controlled movement and full range of motion. Focus on depth and balance.
Jump Squats – 10 reps
Generate explosive power. Land softly with slightly bent knees.
Sumo Squats - 15 reps
Wide stance with toes pointing outward. Push knees out in line with toes.
Wall sit - 30 seconds hold
Keep core engaged. Hold a 90-degree bend at the knees with your back against the wall.
Deep Squat Hold – 1 minute
How to:
Stand with feet slightly wider than hip-width, toes angled outward.
Lower into a deep squat without lifting your heels.
Press your knees outward using your elbows, hands clasped in front of the chest.
Keep your back straight and chest open.
Purpose:
Opens the hips, stretches the inner thighs and lower back.
Tip:
Take deep breaths and relax into the position. Rock gently side-to-side if comfortable.
Hip Flexor Stretch – 30 seconds per leg
How to:
Step into a lunge with your back knee on the floor.
Push your hips forward until you feel a stretch in the front of your rear leg.
Keep your upper body upright.
Purpose:
Stretches the hip flexors, which often get tight from sitting or lower body training.
Tip:
Tuck your pelvis slightly (“tailbone under”) to engage the glutes on the same side — this enhances the stretch.
Standing Hamstring Stretch – 30 seconds per leg
How to:
Stand upright and step one foot slightly forward, keeping that leg straight.
Hinge at the hips and lean forward with a flat back until you feel a stretch in the back of your thigh.
Your back leg can remain slightly bent.
Purpose:
Stretches the hamstrings, helping with recovery after squats and jumps.
Tip:
Avoid rounding your back. Think about “pushing your hips back” instead of “reaching forward.”