Welcome to Modify This Move, the ongoing series where you’ll find everything you need to alter a standard exercise to meet your goals, your body, and your mood. Each story breaks down how to perform a foundational fitness move, then offers various adjustments based on your current fitness or energy level, present or prior injuries, or the muscles you want to target most. So check your ego at that door and ensure every workout meets you where you’re at today.
You may not realize it, but you’re constantly performing squats in your day-to-day life. You drop it down low to pick your dog’s toy off the floor, you “pop a squat” into your favorite armchair, and you squat to the floor to look at the snacks on the bottom shelf at Trader Joe’s.
Given how functional the movement is, the squat exercise should be a staple in your workout routine, says Keri Harvey, a NASM-certified personal trainer in New York City. “It’s beneficial to be able to learn the proper movement pattern in order to minimize injury,” she explains. Plus, by practicing squats regularly, you’ll also improve strength and stability in your hips, quads, hamstrings, and glutes, as well as your core, which helps keep your upper body upright and stable throughout the move, says Harvey.
While the bodyweight squat is the tried-and-true form of the exercise, it’s not the only way you can get your lower body working. When you’re in need of a gentle workout, listen to your body and consider a squat variation that’s a bit less demanding on the body and mind. And if you’re experiencing aches or pains in your knees or lower back, you can also use squat variations to achieve all the benefits of the exercise without worsening your existing health concerns, Says Harvey. Remember: Modifying a move, regardless of the reason, doesn’t mean you’re “taking it easy” on yourself. And there’s no shame in choosing a squat variation that feels most comfortable for you at any given moment.
Ready to give the lower-body exercise a shot? Follow the instructions below to master the bodyweight squat, and then watch as Harvey demonstrates how to switch up the exercise with eight different squat variations she shared that work for all abilities and fitness goals.
How to Perform a Bodyweight Squat
A. Stand with feet slightly wider than hip-width apart, toes turned slightly outward and hands clasped in front of chest.
B. On an inhale, lower yourself into a squat position by sitting back into your hips and bending your knees until your thighs are parallel or almost parallel with the floor. Keep your chest up and prevent your back from rounding.
C. Upon exhaling, exert pressure through your feet to extend your legs and return to a standing position.
8 Variations of Squats
Just because you possess the knowledge of how to execute a traditional squat using your body weight doesn’t necessarily ensure that you will always desire to perform it. Whether the original exercise seems overly challenging or you wish to target specific muscle groups, do not hesitate to attempt a squat variation that will assist you in meeting your individual requirements and objectives.
Below, you will discover alternative forms of squats that either intensify or lighten the exercise, including variations that minimize knee and lower back discomfort, variations developed to enhance your balance and flexibility, and variations intended to work on your hamstrings and quadriceps muscles. Regardless of the option you select, ensure that you constantly listen to your body as you power through your repetitions and consider trying a different exercise if it does not feel appropriate.
Squat Variation for Reducing Intensity: Box (or Bench) Squat
If you are entirely new to squats or you simply wish to perfect your form before progressing to the traditional bodyweight squat, you may want to try a box squat. According to Harvey, “At times, when you are performing squats, you may be uncertain of how low to go or perhaps you do not completely trust your ability to sit back into your hips yet.” She explains that positioning a box or bench at a comfortable height behind you can assist you in learning that you will not abruptly collapse to the ground at the bottom of your squat. “It is an excellent method for you to develop confidence in your ability to sit back comfortably,” she asserts.
A. Stand before a box or bench with your feet slightly wider than the width of your hips, with your toes slightly rotated outward and your arms raised in front of your chest.
B. As you inhale, lower your body by sitting back into your hips and bending your knees until your buttocks make contact with the box or bench. Maintain an upright chest position and prevent your back from rounding.
C. Upon exhaling, exert pressure through your feet to extend your legs and return to a standing position.
Squat Variation for Increasing Intensity: Front Squat
By holding two dumbbells in front of your shoulders throughout the entire exercise, this squat variation challenges your core, shoulders, and back, explains Harvey. “Due to the majority of the weight being at the front of your body, it is easy to round your back as you lower yourself into the squat,” she clarifies. “However, you must strive against that tendency in order to maintain an upright chest and keep your shoulders pulled back, ensuring that you perform the squat properly without straining your back.
A. Take a position with feet slightly broader than hip-width apart, toes turned slightly outwards. Hold a dumbbell in each hand at the sides. Flex the elbows and raise the dumbbells up to the chest, resting the end of each weight against the shoulders.
B. Inhale deeply and lower yourself by sitting back into the hips and bending the knees until the thighs are parallel or nearly parallel to the floor. Keep the chest lifted and prevent the back from rounding.
C. Exhale and push through the feet to extend the legs and return to a standing position.
Squat Variation to Target Hamstrings: Sumo Squat
This variation of the squat involves assuming a wider stance compared to a regular bodyweight squat. This change in stance alters the distribution of weight and therefore the muscles used in the exercise, explains Harvey. “Since you are already in a wider stance as you push the hips back, there is increased involvement of the hips and hamstrings,” she clarifies. “Compared to the bodyweight squat, you will feel the hamstrings engage more quickly.”
A. Stand with feet slightly wider than shoulder-width apart, toes turned slightly outward. Hold a dumbbell in each hand in front of the hips.
B. Inhale and sit back into the hips, bending the knees to lower yourself until the thighs are parallel or almost parallel to the floor. Keep the chest lifted and prevent the back from rounding.
C. Exhale and push through the feet to straighten the legs and return to a standing position.
Squat Variation for Bad Knees: Stability Ball Wall Squat
If you have concerns about your knees being able to handle a regular squat, you can incorporate a stability ball and a wall into the exercise. By pressing against the ball as you squat down, the back maintains constant contact with the ball, providing a sense of stability and reducing pressure on the knees, according to Harvey. “This is something I would recommend for those who have significant worries about their knees, but after a few attempts, I would transition them to the box squat,” she suggests. “You can always adjust the height of the box to work on trusting your own core and knees for squatting.”
A. Position a stability ball against a wall and stand in front of it so that the ball rests against the small of your back. Lean against the ball and place your feet shoulder-width apart, about six inches in front of your body, with toes turned slightly outward. Raise both arms in front of your chest.
B. Inhale and push against the ball as you sit back into the hips, bending the knees to lower yourself until the thighs are parallel or almost parallel to the floor. Keep the chest lifted.
C. Exhale and press through the feet to straighten the legs and return to a standing position.
Variation of Squat for Lower Back Pain: Kettlebell Goblet Squat
Holding a kettlebell in front of your chest with both hands in this alternative version of the squat functions as a reminder to maintain an upright chest as you descend towards the ground. Consequently, it can effectively help prevent the development of lower back pain or alleviate existing discomfort. “It’s already compelling you to have the appropriate posture in your upper body, which means we are compelled to properly hinge at the hips,” states Harvey. “Lower back pain arises when you fail to sufficiently hinge at the hips.”
A. Stand with feet slightly wider than the width of your hips, toes turned slightly outward, and grip the sides of the kettlebell handle in front of your chest.
B. On an inhalation, shift your weight back towards your hips, bend your knees, and descend until your thighs become parallel or almost parallel with the floor. Maintain an elevated chest and prevent your back from rounding.
C. On an exhalation, push through your feet to extend your legs and return to a standing position.
Variation of Squat to Target Quadriceps: Elevated Heel Squat
This particular variation of the squat closely resembles the conventional bodyweight squat, with a minor adjustment: Instead of maintaining a flat footing, you will elevate your heels using a pair of dumbbells. “When you position yourself with your heels raised, you are able to achieve a deeper squat than you would on a level surface,” Harvey explains. “As a result, you engage your quadriceps to a greater extent while returning to a standing position.”
A. Stand with feet slightly wider than the width of your hips, with both heels resting on top of the handles of a dumbbell, and toes turned slightly outward. Extend both arms forward in front of your chest.
B. On an inhalation, shift your weight back towards your hips, bend your knees, and descend until your thighs become parallel or almost parallel with the floor. Maintain an elevated chest and prevent your back from rounding.
C. On an exhalation, push through your feet to extend your legs and return to a standing position.
Variation of Squat to Enhance Balance: Bulgarian Split Squat
By placing one leg on a bench while performing this variant of the squat, not only does it intensify the challenge to your balance, but it also allows for more focused consideration of your squat technique, Harvey suggests.
It aids you in disassembling the squat to a certain extent,” she appends. “Is it my hip that’s causing me to perceive a slight decrease in stability? Is it the reality that I’m not exerting complete force into the ground? It supports you in scrutinizing your overall squat posture and identifying the factor that is disrupting the equilibrium.
A. Stand in front of a bench gripping a dumbbell in each hand, with your feet slightly wider than the width of your hips. Take one step forward, then place your right foot on top of the bench behind your body, with the instep resting on the surface.
B. While inhaling, sit back into your hips and bend your left knee to lower yourself until both knees are at 90-degree angles. Keep your chest lifted and prevent your back from rounding.
C. While exhaling, push through your left foot to straighten your leg and return to a standing position. Repeat this movement on the opposite side.
Squat Variation for Flexibility: Cossack Squat
You can view this squat variation as a lateral lunge, but instead of stepping out to the sides, you will maintain a sumo stance with both feet and shift your weight from side to side. The outcome? “You’re enhancing hip flexibility and also providing some attention to the knee joints — you’re not giving them a complete rest since you’re continuously moving,” explains Harvey.
A. Stand with your feet slightly wider than the width of your shoulders, toes turned slightly outward, and hands clasped in front of your chest.
B. While inhaling, shift your weight to the left side and sit back into your hips, keeping your right leg fully extended out to the side. Keep your chest lifted and prevent your back from rounding.
C. While exhaling, push through your left foot to straighten your leg and return to a standing position. Pause briefly, then repeat the movement on the opposite side.
Photography and art: Jenna Brillhart
Model and fitness expert: Keri Harvey
Hair and makeup: Tee Chavez
Leggings: Aerie
Workout Bench: Ignite by SPRI
