5 Squat Variations to Target Different Leg Muscles

The squat, the holy squat, everyone’s least favorite exercise that also happens to be incredibly effective. When you squat, you're engaging all your main leg muscles (quads, glutes, and hamstrings) and your core, making it essential for toning legs and sculpting abs. Despite the muscle burn during a set, your body will thank you later.

Backed up by: Barbend

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Squats are compound exercises, meaning they work multiple muscles simultaneously, making them an efficient and effective workout. However, doing the same squat variation repeatedly can become monotonous. If you’re stuck in a squat rut, you're in luck! Here are 5 different squat variations to spice up your routine and target different leg muscles.

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1. The Swiss Ball Squat

The Swiss Ball Squat is great for beginners or those who need extra support. Place a Swiss (stability) ball between a wall and your lower back, hold your arms straight out, and lower into a squat position. This variation is excellent for targeting your quads while maintaining proper form.

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2. The Front Squat

Perfect for experienced weightlifters, the Front Squat targets the same main muscles as the back squat (quads and glutes) but puts less pressure on the knees and lower back. Use a barbell with an overhand grip, resting it on your shoulders as you lower into a squat. Beginners can use two dumbbells as a regression.

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3. The Classic Back Squat

The Back Squat is a staple for many lifters because it allows for lifting heavier loads than most squat variations. It doesn’t require as much shoulder, hip, and ankle mobility as the front squat and is ideal for focusing on the glutes. However, it puts more pressure on the knees and lower back, so correct form is crucial.

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4. The Bulgarian Split Squat

The Bulgarian Split Squat requires more balance than other squat variations, engaging your glutes and core more intensely. Get into a lunge position, place your back foot on a knee-height bench or box, and lower down. Switch legs to avoid muscle imbalance. To increase the challenge, add weights by holding dumbbells at your sides or a barbell in a front squat position.

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5. The Single Leg Squat

The Single Leg Squat is perfect for improving stability and core strength without heavy lifting. Working one leg at a time increases core engagement and helps target the calves, glutes, and quads. Beginners can start by squatting to a bench or box below knee height to maintain balance and ensure proper depth.

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Conclusion

We hope these 5 squat variations help you appreciate squats more, or at least hate them a little less. Incorporate them into your routine to target different leg muscles and keep your workouts interesting. Need help? Visit our gyms in NYC for personalized training sessions. Our trainers can guide you through these variations and ensure you’re using the correct form to prevent injuries and maximize results. Happy squatting!

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