Squats are great for building lower-body strength. The simple move targets a bunch of muscles, but you usually feel it primarily in your quads (front thigh muscles) and glutes (butt muscles).
Tweaking your squat form can have an impact on all kinds of things, including where you feel the move and the type of strength you build. For example, jump squats can help you build explosive strength, while doing a squat hold will improve your muscular endurance.
It’s worth learning how to squat properly, before you start playing around with variations. According to personal trainer Anya Russell: “It is essential that you can perform the exercise correctly before we add any load [or do a squat variation] to avoid injury.”
Once you’ve mastered the move, here are some static, dynamic and alternative stances for building your lower body, as recommended by expert trainers.
Best squat variations for leg strength
Sumo squat
(Image credit: Getty Images)
- Start in a wide-legged stance, with your feet turned outwards. You can clasp your hands in front of you or hold a weight.
- Bend your knees and lower your body, until your thighs are parallel with the ground (or lower).
- Push through your heels to return to the standing position.
Barre and Pilates specialist Natalie Rose Edwards says this wide-legged squat variation will work your gluteus medius and maximus muscles (the larger glute muscles) along with your inner thighs.
It differs from other types of squats because you need a wider stance and a slight turnout of your hips. Add a barbell and plates or kettlebell to increase the intensity.
Squat hold
(Image credit: Getty Images)
- Start with your feet roughly ship-width apart. You can hold your arms straight out in front of you or clasp them to your chest.
- Bend your knees and push your hips back to sink down into a squat. Stop when your thighs are parallel (or lower) to the ground.
- Hold this position. If you’re a beginner, you may only be able to manage 20 seconds, but aim for 40-60…
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