If there’s one move I never skip on leg day, it’s the squat. It’s simple, effective, and hits way more than just your quads. But here’s the thing—doing the same bodyweight squat every session won’t cut it forever. That’s where squat variations come in.
When I started mixing things up with different types of squats, my legs changed—literally. I went from working “just my thighs” to building strength and definition through my glutes, hamstrings, calves, and even my core. The right squat variations don’t just build mass—they help you move better, lift stronger, and stay injury-free.
Whether you’re training at home, in the gym, or on the go, these five squat variations are ones I personally swear by. They’ve helped me train every inch of my legs with purpose, and I’m confident they’ll do the same for you.
Let’s break them down, one by one.
1. Goblet Squats: My Go-To for Perfect Form
If you’re new to squats or just want to clean up your form, goblet squats are gold. Holding a weight in front of your chest forces you to stay upright, which takes pressure off your lower back and helps you hit those quads and glutes just right.
How to Do It:
- Hold a dumbbell or kettlebell close to your chest
- Stand with feet shoulder-width apart
- Sit back into a squat, keeping your chest tall and elbows inside your knees
- Drive through your heels to stand up
Sets/Reps:
3-4 sets of 12-15 reps
Why I Love It:
Goblet squats are simple but brutal in the best way. They fire up my quads and core like crazy, and I use them as a warm-up or finisher depending on the day.
Pro Tip:
Pause at the bottom for 2 seconds. That deep tension builds better control and strength over time.
2. Bulgarian Split Squats: The One That Humbles Me
If you want a variation that makes you sweat, shake, and second-guess your life choices (in a good way), this is it. Bulgarian split squats are the ultimate unilateral leg killer. They build strength, balance, and symmetry—and yes, they burn.
How to Do It:
- Stand a few feet in front of a bench or box
- Place one foot behind you on the bench
- Lower your back knee toward the floor while keeping your front knee over your ankle
- Push through your front heel to return to start
Sets/Reps:
3 sets of 8-10 reps per leg
Why I Love It:
No other move lights up my glutes, quads, and hamstrings like this one. It also improves balance and forces each leg to work independently—which fixes muscle imbalances and boosts stability.
Pro Tip:
Hold a dumbbell in each hand once bodyweight becomes easy. And trust me, it’ll take your legs to another level.
3. Sumo Squats: Inner Thighs, Don’t Skip Them
The inner thighs are often overlooked, but sumo squats make sure they don’t stay soft and untrained. With a wider stance and a slightly different angle, these squats hit your adductors, glutes, and hamstrings more than your standard squat.
How to Do It:
- Stand with your feet wider than shoulder-width and toes pointed out
- Hold a dumbbell or kettlebell between your legs
- Lower down by pushing your hips back
- Keep your chest upright and knees tracking over your toes
- Stand up by pressing through your heels
Sets/Reps:
3-4 sets of 15 reps
Why I Love It:
I use this variation when I want to tone the inner thighs and target the glutes from a different angle. It’s also easier on the knees than a narrow-stance squat.
Pro Tip:
Try slow, controlled reps with a pause at the bottom. That time under tension builds muscle fast.
4. Front Squats: The Core Crusher
Front squats feel different because they are. Holding the barbell in front of you shifts the load and forces your core, upper back, and quads to do more of the work. It’s a tough one—but worth learning.
How to Do It:
- Rest the barbell on your front shoulders (use a clean grip or cross-arm grip)
- Keep elbows high and chest lifted
- Squat down while maintaining an upright torso
- Drive through your heels to return to standing
Sets/Reps:
4 sets of 6-8 reps
Why I Love It:
Front squats challenge my core more than anything else. And because I stay more upright, it saves my lower back while still building serious strength.
Pro Tip:
Start light and focus on posture. Once you get the hang of it, it becomes one of the most rewarding squats you can do.
5. Jump Squats: The Explosive Finisher
Sometimes you don’t just want to build muscle—you want to move fast and build power. That’s where jump squats come in. They take your basic squat and turn it into a cardio, leg-burning, sweat-dripping finisher.
How to Do It:
- Start in a bodyweight squat position
- Lower into a squat, then explode upward into a jump
- Land softly, go right back into the squat
- Repeat with control
Sets/Reps:
3 sets of 10-12 explosive reps
Why I Love It:
Jump squats are my go-to when I want to torch calories, boost athleticism, and finish off leg day with a bang. They hit the quads and glutes hard while also getting the heart rate up.
Pro Tip:
Don’t focus on height—focus on soft, quiet landings and good form. You’ll get stronger and more explosive without pounding your joints.
How I Structure My Leg Workouts
Here’s how I usually plug these into my week:
Day 1 – Strength Focus (Barbell Day)
- Front Squats
- Bulgarian Split Squats
- Romanian Deadlifts
- Core Work
Day 2 – Conditioning Focus
- Goblet Squats (High Reps)
- Sumo Squats
- Jump Squats Superset with Lunges
- Calf Raises
Day 3 – Recovery or Active Mobility
- Light sumo squats
- Bodyweight flow with goblet hold
- Stretch and foam roll
Mixing these squat variations keeps things interesting, targets all areas of my legs, and helps me build strength and definition without overtraining any one part.
Final Thoughts
Squats are the backbone of any solid leg routine, but adding variation is where the real gains happen. Each squat on this list targets something different—from inner thighs and glutes to balance, power, and even cardio. These five are my personal go-tos, and I stick with them because they get results.
So if your leg workouts have hit a plateau or you’re just getting started, rotate these variations in and pay attention to how your body feels. Don’t rush. Focus on control, form, and breath. Your legs will thank you later.
