The squat is among the most classic of exercises, and for good reason: “You’re working the greatest number of joints and muscle groups while also adding core stabilization,” explains Gino Caccavale, Muscle & Fitness Hers technical advisor. That means in one single move, you’ll simultaneously strengthen the quads, glutes and calves, as well as the hips and abs. And while basic squats are a great way to get started, there’s no shortage of variations to boost calorie burn, improve balance and increase overall strength and fitness. Here are 30 of our favorite squats, ranging from fundamental to fantastic. Try adding a couple into your next workout or do two to three of the moves every other day to freshen up your routine. Show us your best squat photos on Instagram and Twitter with #HERSSQUATLIKEME, and we’ll share our faves on our website!How to do the PERFECT Squat: 1. Hinge back from your hips as you come down and keep body weight over heels.2. Keep your lower back slightly arched, chest and head up, and abs engaged.3. Drive through the middle of your foot; push forward through hips as you rise up.WHAT DO YOU WANT TO TARGET? Quads: Keep the stance more narrow, with just a slight turnout of the feet. Glutes/inner thighs: Wider stances (as with a sumo or plié squat) put an emphasis on the glutes and inner thighs. Our Model: Los Angeles-based, Alicia Marie, is a fitness model, author of The Booty Bible, and advocate for the hearing impaired. Find her on Instagram @AliciaMarieBODY.
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Squat Challenge Move: Basic Squat
Stand with feet shoulder-distance apart, toes turned out slightly, hands in front of chest. Bend knees about 90 degrees, pushing glutes behind you. Pushing through heels, straighten to start.
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Squat Challenge Move: Butt-To-Ground Squat
Stand with feet hip-disctance apart, toes turned out slightly, hands in front of chest. Bend knees as deeply as you can (moving past 90 degrees). Push through heels to stand.
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Squat Challenge Move: Hindu squat
Stand with feet hip-distance apart. Rise up onto balls of feet, then lower down into a squat, reaching both arms forward. Keeping heels lifted, rise back up to standing.
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Per Bernal
Squat Challenge Move: Sumo Squat
Begin in wide stance, heels on weight plates and toes turned out. Hold a dumbbell vertically in front of body, arms extended. Bend knees 90 degrees, keeping torso tall and pressing knees out. Hold one count, then return to start.
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Squat Challenge Move: Squat and press
Stand holding dumbbells at shoulders, elbows bent. Bend knees about 90 degrees, pushing glutes behind you. As you stand, press weights above head, keeping hands aligned with shoulders. Lower to start.
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Per Bernal
Squat Challenge Move: Goblet Squat
Stand holding dumbbell in front of chest with elbows pointing down. Bend knees slightly past 90 degrees until elbows are inside of knees. Push through heels to straighten to start.
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Squat Challenge Move: Overhead squat
Stand with feet shoulder-distance apart, holding a barbell or body bar in both hands above head. Squat down, bending knees 90 degrees while keeping bar above head and arms extended. Push through heels to return to start.
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Squat Challenge Move: Kneeling barbell squat
Kneel on a mat holding barbell or body bar in both hands above head. Sit back onto heels, keeping arms extended. Rise up, pushing pelvis forward and squeezing glutes. Lower glutes back to heels.
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Squat Challenge Move: Full-Body Resisted Squat
Place a long resistance band under arches of both feet and around the base of your shoulders. Squat down, extending arms forward, parallel to floor. Hold one count, then push through the band’s resistance to return to start.
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Squat Challenge Move: Resistance band squat
Stand with feet hip-distance apart with small band around bottom of thighs. Bring arms forward in front of chest. Squat down, pushing thighs against band. Hold one count; stand back up to start.
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Squat Challenge Move: Inner-thigh pulsing squat
Stand with feet hip-distance apart and with a medicine ball between thighs. Extend arms forward parallel to floor. Squat down, squeezing ball between thighs as you push hips behind you. Hold one count, then stand back up to start.
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Squat Challenge Move: Offset squat
Stand holding light dumbbell in right hand and heavy dumbbell in left hand at shoulder height, elbows forward. Squat down, using core muscles to stay centered. Push through heels to stand.
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Per Bernal / M+F Magazine
Squat Challenge Move: Bulgarian split squat
Stand a few feet in front of a flat bench, holding weights at sides with arms extended. Place top of left foot on the bench behind you. Lower to floor, bending front knee 90 degrees; keep right knee over ankle and shoulders stacked over hips. Push through right heel to return to standing. Do all reps on this leg; switch sides and repeat.
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Squat Challenge Move: Pistol squat
Stand holding light dumbbells in each hand, palms facing in. Lift right foot forward as you bend left knee, coming into a deep squat. Aim to bring left hamstring to meet calf; hold weights forward for counterbalance. Push through left heel and lower arms to return to start.
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Squat Challenge Move: Figure-Four Squat
Being by crossing right ankle over left thigh, right knee out to side. Bring both arms forward, parallel to floor. Squat down, pushing hips back and pressing right knee down. Rise back to start.
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Per Bernal
Squat Challenge Move: Single-leg squat
Stand in front of a flat bench. Lift right foot forward a few inches off floor, leg extended; bring arms forward to shoulder height. Bend left knee as you lower down toward bench; keep knee from tracking over toes. Push through left heel to return to standing.
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Squat Challenge Move: Eagle squat
Begin in eagle pose, right thigh crossed over left; interlace arms so right biceps threads under left elbow with right fingers touching left palm. Holding here, bend left knee while pushing hips back. Hold one count, then press back to start. SEE ALSO: The Bodyweight Fat Shredder
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Squat Challenge Move: Bench Squat Jump
Stand a couple of feet on one side of an incline bench or a plyo box. Lower into a squat, then go a little deeper. Pushing through your heels, power yourself up and onto the bench. Land with knees soft. Step back to start.
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Squat Challenge Move: Shrimp squat
Hold top of left foot in left hand, knee bent. Squat down on right leg, reaching toward floor with right hand. Stand up. SEE ALSO:30-Day Lunge Challenge
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Squat Challenge Move: Squat jump
Do a body-weight squat, then explode off the floor, powering the movement through your heels and using arms for momentum. Land in a squat.
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Squat Challenge Move: Pop-up squat
Kneel on floor or on a mat with your butt resting on your heels. Using the power of your core and lower body, vigorously explode off floor and onto feet. Lower back to start.
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Squat Challenge Move: Squat tuck jump
Lower into a squat and jump up explosively off the floor, bringing knees toward chest at the top of the jump. Land with knees soft.
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Squat Challenge Move: Squat jack
Start in a squat position, hands together in front of chest. Jump legs out as if you were doing a jumping jack, remaining in the squat. Jump feet back in together. Stay in squat throughout the set.
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Squat Challenge Move: Duck walk
Stand with hands behind head, elbows out to sides, feet just wider than shoulder distance, with toes turned out slightly. Squat down, keeping knees tracking over toes. Staying in low squat, walk forward for five to 10 steps, then turn around and walk back.
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Squat Challenge Move: Star Jump
Stand with feet shoulder-distance apart. Squat down, bringing hands toward shoulders with elbows pointing down. Explode up off floor, straightening legs in a wide V while pushing arms down. Lands with knees soft in starting position.
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Squat Challenge Move: Bosu squat
Stand on a Bosu device with soft side down, feet toward edges of platform. Lower into a squat, bringing arms forward to help you maintain balance and keep abs engaged. Squeeze glutes to return to start.
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Squat Challenge Move: Turning squat jump
Stand holding medicine ball at chest height. Squat down, keeping ball in front of chest. Jump up, turning 90 degrees to the left and landing in a squat. Repeat, turning 90 degrees to the left with each rep. On your next set, jump to the right side.
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Squat Challenge Move: Uneven squat
Stand with left foot on top of a low box or step and right foot a few feet away. Lower into a squat, keeping hands in front of chest with elbows down; make sure knees track over the center of both feet. Push through both heels to return to standing.
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Squat Challenge Move: Glider Side Squat
Stand with feet hip-distance apart, left foot on a gliding disk and hands in front of chest. Bend right knee 90 degrees, pushing right glute behind you as you slide left leg to the left, keeping left leg straight. Hold at the bottom for one count, then stand up while pulling left foot back to center.
The squat is among the most classic of exercises, and for good reason: “You’re working the greatest number of joints and muscle groups while also adding core stabilization,” explains Gino Caccavale, Muscle & Fitness Hers technical advisor. That means in one single move, you’ll simultaneously strengthen the quads, glutes and calves, as well as the hips and abs. And while basic squats are a great way to get started, there’s no shortage of variations to boost calorie burn, improve balance and increase overall strength and fitness. Here are 30 of our favorite squats, ranging from fundamental to fantastic. Try adding a couple into your next workout or do two to three of the moves every other day to freshen up your routine.
Show us your best squat photos on Instagram and Twitter with #HERSSQUATLIKEME, and we’ll share our faves on our website!
How to do the PERFECT Squat:
1. Hinge back from your hips as you come down and keep body weight over heels.
2. Keep your lower back slightly arched, chest and head up, and abs engaged.
3. Drive through the middle of your foot; push forward through hips as you rise up.
WHAT DO YOU WANT TO TARGET?
Quads: Keep the stance more narrow, with just a slight turnout of the feet.
Glutes/inner thighs: Wider stances (as with a sumo or plié squat) put an emphasis on the glutes and inner thighs.
Our Model: Los Angeles-based, Alicia Marie, is a fitness model, author of The Booty Bible, and advocate for the hearing impaired. Find her on Instagram @AliciaMarieBODY.
Squat Challenge Move: Basic Squat
Stand with feet shoulder-distance apart, toes turned out slightly, hands in front of chest. Bend knees about 90 degrees, pushing glutes behind you. Pushing through heels, straighten to start.
Squat Challenge Move: Butt-To-Ground Squat
Stand with feet hip-disctance apart, toes turned out slightly, hands in front of chest. Bend knees as deeply as you can (moving past 90 degrees). Push through heels to stand.
Squat Challenge Move: Hindu squat
Stand with feet hip-distance apart. Rise up onto balls of feet, then lower down into a squat, reaching both arms forward. Keeping heels lifted, rise back up to standing.
Squat Challenge Move: Sumo Squat
Begin in wide stance, heels on weight plates and toes turned out. Hold a dumbbell vertically in front of body, arms extended. Bend knees 90 degrees, keeping torso tall and pressing knees out. Hold one count, then return to start.
Squat Challenge Move: Squat and press
Stand holding dumbbells at shoulders, elbows bent. Bend knees about 90 degrees, pushing glutes behind you. As you stand, press weights above head, keeping hands aligned with shoulders. Lower to start.
Squat Challenge Move: Goblet Squat
Stand holding dumbbell in front of chest with elbows pointing down. Bend knees slightly past 90 degrees until elbows are inside of knees. Push through heels to straighten to start.
Squat Challenge Move: Overhead squat
Stand with feet shoulder-distance apart, holding a barbell or body bar in both hands above head. Squat down, bending knees 90 degrees while keeping bar above head and arms extended. Push through heels to return to start.
Squat Challenge Move: Kneeling barbell squat
Kneel on a mat holding barbell or body bar in both hands above head. Sit back onto heels, keeping arms extended. Rise up, pushing pelvis forward and squeezing glutes. Lower glutes back to heels.
Squat Challenge Move: Full-Body Resisted Squat
Place a long resistance band under arches of both feet and around the base of your shoulders. Squat down, extending arms forward, parallel to floor. Hold one count, then push through the band’s resistance to return to start.
Squat Challenge Move: Resistance band squat
Stand with feet hip-distance apart with small band around bottom of thighs. Bring arms forward in front of chest. Squat down, pushing thighs against band. Hold one count; stand back up to start.
Squat Challenge Move: Inner-thigh pulsing squat
Stand with feet hip-distance apart and with a medicine ball between thighs. Extend arms forward parallel to floor. Squat down, squeezing ball between thighs as you push hips behind you. Hold one count, then stand back up to start.
Squat Challenge Move: Offset squat
Stand holding light dumbbell in right hand and heavy dumbbell in left hand at shoulder height, elbows forward. Squat down, using core muscles to stay centered. Push through heels to stand.
Squat Challenge Move: Bulgarian split squat
Stand a few feet in front of a flat bench, holding weights at sides with arms extended. Place top of left foot on the bench behind you. Lower to floor, bending front knee 90 degrees; keep right knee over ankle and shoulders stacked over hips. Push through right heel to return to standing. Do all reps on this leg; switch sides and repeat.
Squat Challenge Move: Pistol squat
Stand holding light dumbbells in each hand, palms facing in. Lift right foot forward as you bend left knee, coming into a deep squat. Aim to bring left hamstring to meet calf; hold weights forward for counterbalance. Push through left heel and lower arms to return to start.
Squat Challenge Move: Figure-Four Squat
Being by crossing right ankle over left thigh, right knee out to side. Bring both arms forward, parallel to floor. Squat down, pushing hips back and pressing right knee down. Rise back to start.
Squat Challenge Move: Single-leg squat
Stand in front of a flat bench. Lift right foot forward a few inches off floor, leg extended; bring arms forward to shoulder height. Bend left knee as you lower down toward bench; keep knee from tracking over toes. Push through left heel to return to standing.
Squat Challenge Move: Eagle squat
Begin in eagle pose, right thigh crossed over left; interlace arms so right biceps threads under left elbow with right fingers touching left palm. Holding here, bend left knee while pushing hips back. Hold one count, then press back to start.
Stand a couple of feet on one side of an incline bench or a plyo box. Lower into a squat, then go a little deeper. Pushing through your heels, power yourself up and onto the bench. Land with knees soft. Step back to start.
Squat Challenge Move: Shrimp squat
Hold top of left foot in left hand, knee bent. Squat down on right leg, reaching toward floor with right hand. Stand up.
Do a body-weight squat, then explode off the floor, powering the movement through your heels and using arms for momentum. Land in a squat.
Squat Challenge Move: Pop-up squat
Kneel on floor or on a mat with your butt resting on your heels. Using the power of your core and lower body, vigorously explode off floor and onto feet. Lower back to start.
Squat Challenge Move: Squat tuck jump
Lower into a squat and jump up explosively off the floor, bringing knees toward chest at the top of the jump. Land with knees soft.
Squat Challenge Move: Squat jack
Start in a squat position, hands together in front of chest. Jump legs out as if you were doing a jumping jack, remaining in the squat. Jump feet back in together. Stay in squat throughout the set.
Squat Challenge Move: Duck walk
Stand with hands behind head, elbows out to sides, feet just wider than shoulder distance, with toes turned out slightly. Squat down, keeping knees tracking over toes. Staying in low squat, walk forward for five to 10 steps, then turn around and walk back.
Squat Challenge Move: Star Jump
Stand with feet shoulder-distance apart. Squat down, bringing hands toward shoulders with elbows pointing down. Explode up off floor, straightening legs in a wide V while pushing arms down. Lands with knees soft in starting position.
Squat Challenge Move: Bosu squat
Stand on a Bosu device with soft side down, feet toward edges of platform. Lower into a squat, bringing arms forward to help you maintain balance and keep abs engaged. Squeeze glutes to return to start.
Squat Challenge Move: Turning squat jump
Stand holding medicine ball at chest height. Squat down, keeping ball in front of chest. Jump up, turning 90 degrees to the left and landing in a squat. Repeat, turning 90 degrees to the left with each rep. On your next set, jump to the right side.
Squat Challenge Move: Uneven squat
Stand with left foot on top of a low box or step and right foot a few feet away. Lower into a squat, keeping hands in front of chest with elbows down; make sure knees track over the center of both feet. Push through both heels to return to standing.
Squat Challenge Move: Glider Side Squat
Stand with feet hip-distance apart, left foot on a gliding disk and hands in front of chest. Bend right knee 90 degrees, pushing right glute behind you as you slide left leg to the left, keeping left leg straight. Hold at the bottom for one count, then stand up while pulling left foot back to center.
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