{"id":21335,"date":"2021-04-19T17:57:08","date_gmt":"2021-04-19T17:57:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21335"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bodyweight-squat-variations","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/","title":{"rendered":"Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#List_Of_The_15_Best_Bodyweight_Squat_Variations\" >List Of The 15 Best Bodyweight Squat Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Air_Squat\" >Air Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Bodyweight_Squat_Variations_Sumo_Squat\" >Bodyweight Squat Variations: Sumo Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Plie_Squat\" >Pli\u00e9 Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Bodyweight_Squat_Variations_Isometric_Squat\" >Bodyweight Squat Variations: Isometric Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Single-Leg_Squat\" >Single-Leg Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Bodyweight_Squat_Variations_Curtsy_Squat\" >Bodyweight Squat Variations: Curtsy Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Bulgarian_Split_Squat\" >Bulgarian Split Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Bodyweight_Squat_Variations_Side-Kick_Squat\" >Bodyweight Squat Variations: Side-Kick Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Side_Squat\" >Side Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Bodyweight_Squat_Variations_Pistol_Squat\" >Bodyweight Squat Variations: Pistol Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Pulse_Squats\" >Pulse Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Bodyweight_Squat_Variations_Lateral_Squats\" >Bodyweight Squat Variations: Lateral Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Squat_To_Lunge\" >Squat To Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Squat_To_Heel_Raise\" >Squat To Heel Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Squat_To_Lateral_Leg_Raise\" >Squat To Lateral Leg Raise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Are_Bodyweight_Squats_Effective\" >Are Bodyweight Squats Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#How_Often_Should_I_Do_Bodyweight_Squats_To_See_Results\" >How Often Should I Do Bodyweight Squats To See Results?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you are new to the fitness world, you could be a little bit confused concerning the bodyweight squat variations. Perhaps what you are familiar with is only the regular squat. What is indisputable is that squats are the mother of all exercises because of what they bring to the table. They can help you tone your butt, core and\/or leg muscles. All that muscle gain works wonders when it comes to weight loss, maintenance of a muscular physique, and much more. That is why you need to mix up your workout routine with these fresh bodyweight squat variations.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Squat_Variations\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Most newbies in the fitness industry only know of the basic squat. This might explain why they will only do this one exercise, which is not bad at all. Upon consideration though, you really should switch up things for more and better results by doing a couple different bodyweight squat variations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will be educating you on various bodyweight squat variations. We will be discussing how each of these workouts are performed and their related benefits. We shall also shed light and discuss how you can avoid common mistakes in these exercises.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">100 Squats A Day For 30 Days: Will This Routine Help You Score A Sculpted Booty?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"List_Of_The_15_Best_Bodyweight_Squat_Variations\"><\/span><b>List Of The 15 Best Bodyweight Squat Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like any other bodyweight exercise, bodyweight <a href=\"https:\/\/betterme.world\/articles\/50-squats-a-day\/\">squats<\/a> use your body weight to give your body the workout it needs. The good thing about these exercises is that they require no equipment and can be done practically anywhere. Time, dedication, and patience are all you need to get started with these bodyweight squats. But before doing that, take a look at the 15 best bodyweight squat variations one can perform as per fitness gurus:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Air_Squat\"><\/span><b>Air Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">This basic move is the mother of all squat variations. There is no way you will get every other squat variation right without nailing this move first. Likewise, it is an excellent baseline to start building strength from bodyweight squats before trying out different variations.<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">The air squat move resembles the motion of taking a seat (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_leg_workouts_can_i_do_at_home\/article.htm\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Stand upright with your feet shoulder-width apart, with your toes pointing forward. Keep your back straight and chest up and then start to lower your hips until your thighs are parallel to the floor. Push through your heels to stand and complete one rep. You can do at least 15 reps or perform the given reps by your instructor. Always rest in between sets or before you proceed to perform the next exercise.<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">An air squat can be risky to perform if it is not done in the correct form. As such, it may cause injuries, pains, or delayed results. You can avoid these by maintaining the proper squat form. This means keeping your posture upright, engaging your core while squatting, and only lowering yourself as far as you can comfortably go (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-7-least-effective-exercises\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<figure id=\"attachment_21331\" aria-describedby=\"caption-attachment-21331\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21331\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Air-Squat.gif\" alt=\"Air Squat\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21331\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Squat_Variations_Sumo_Squat\"><\/span><b>Bodyweight Squat Variations: Sumo Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">Sumos target your inner thighs and burn your inner thigh fat like no other standard <a href=\"https:\/\/betterme.world\/articles\/deadlift-vs-squat\/\">squat<\/a> (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/8-exercises-trainers-never-do-what-do-instead-ncna843301\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Not only will they tone this area, but they also help you get rid of jiggly or flabby thighs pretty fast.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand\u00a0with your legs wider than hip-width apart and toes pointing out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your hips down until your thighs are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for some seconds before standing and repeating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do at least 15 reps for one set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to rest in-between your sets.<\/span><\/li>\n<\/ol>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">These sumos can lighten up your thighs if done correctly. However, if not, they can cause various injuries such as knee pain. To avoid this, remember to keep your back straight, bend at your knees, and drive through your heels while returning to the standing position.<\/span><\/p>\n<figure id=\"attachment_21323\" aria-describedby=\"caption-attachment-21323\" style=\"width: 688px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21323\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Sumo-Squat.gif\" alt=\"Sumo Squat\" width=\"688\" height=\"540\" \/><figcaption id=\"caption-attachment-21323\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plie_Squat\"><\/span><b>Pli\u00e9 Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefit:<\/b><span style=\"font-weight: 400;\">\u00a0The pli\u00e9 squats rank among the best exercises to sculpt your butt as they extensively work on your deep rotator muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/butt-workout-exercises-sculpt-better-backside#1\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It is also a great exercise to hammer your tough-to-reach inner thighs.<\/span><\/p>\n<p><b>How to:<\/b><span style=\"font-weight: 400;\">\u00a0To get that defined butt and toned inner thighs using the pli\u00e9 squats, you must make sure you are doing them correctly. To achieve this, you have to follow these steps to the letter. Stand with your feet wider than shoulder-width apart. Your toes must be pointing out in the same manner that your thighs are pointing forward. You can clasp your hands in front of your chest and then slowly lower into a squatting position. Hold for some seconds before returning to the initial stance. Again, as you stand, remember to press through your feet and clench your glutes.<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">This graceful squat variation mimics a ballet exercise due to its wide positioning of legs. Make sure that your toes are always pointed out at a 45-degree angle. Similarly, always keep your back straight and chest upright as alignment is critical with these squats.<\/span><\/p>\n<figure id=\"attachment_21327\" aria-describedby=\"caption-attachment-21327\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21327\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Plie-Squat.gif\" alt=\"Plie Squat\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21327\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Squat_Variations_Isometric_Squat\"><\/span><b>Bodyweight Squat Variations: Isometric Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">These squat variations help strengthen your biggest power generator, which is your glute muscles. They help with increasing the glute muscle strength and endurance in your leg muscles (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/isometric-exercises#:~:text=Isometric%20squat&amp;text=the%20leg%20muscles.-,To%20perform%20this%20exercise%3A,Hold%20this%20position.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">Stand with your feet hip-width apart with your hands by your sides. Bend your knees and push your hips back, and slowly lower until your thighs are parallel to the floor. As you lower, remember to inhale. Hold this position for at least five seconds or as instructed by your trainer. After this, return to the standing position and remember to clench your glutes. This is just one rep. Repeat until you are done with your reps or sets.<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Extend your arms while you squat to help you find balance. If not, you can always clasp them in front of your chest.<\/span><\/p>\n<figure id=\"attachment_21333\" aria-describedby=\"caption-attachment-21333\" style=\"width: 688px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21333\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Isometric-Squat.gif\" alt=\"Isometric Squat\" width=\"688\" height=\"540\" \/><figcaption id=\"caption-attachment-21333\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-Leg_Squat\"><\/span><b>Single-Leg Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">These squat variations are also referred to as the one-legged squats. They help with developing leg muscle <a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\">strength, balance, and coordination<\/a>. They work your quads, calves, gluteus maximus, hips, and hamstrings (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-off-balance-core-moves\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stand<\/b><span style=\"font-weight: 400;\">\u00a0upright and extend one foot in front.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep it straight and slightly bend the knee of your other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms in front to help you find balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and center your body weight on the ball of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower into a squat as you slightly raise the extended foot from the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your eyes face forward, and your chest remain upright throughout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly push yourself up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete all the reps on this leg before switching to the other leg.<\/span><\/li>\n<\/ol>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Do not extend your knees beyond your toes. They should always be aligned with your toes. To achieve this, focus on pushing your hips back as much as you can.\u00a0<\/span><\/p>\n<figure id=\"attachment_21325\" aria-describedby=\"caption-attachment-21325\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21325\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Single-Leg-Squat.gif\" alt=\"Single-Leg Squat\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21325\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off you energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Squat_Variations\">change your life for the better<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Squat_Variations_Curtsy_Squat\"><\/span><b>Bodyweight Squat Variations: Curtsy Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The curtsy squat is a more challenging <a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\">squat<\/a> variation than the basic squat that works your leg muscles. It is, therefore, an excellent exercise to tone your leg muscles.<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">Stand upright with feet shoulder-width apart. As you lower into a squatting position, slightly raise one foot off the floor and cross it behind your other leg. Remember to keep your torso upright. Return to the starting stance and repeat on the other side. That completes one rep of the curtsy squat. Repeat until you complete the instructed reps.<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Try to regulate your pace to avoid tripping over, especially when crossing one leg behind the other. It is best if you first focus on mastering the technique instead of increasing your workout pace.<\/span><\/p>\n<figure id=\"attachment_21332\" aria-describedby=\"caption-attachment-21332\" style=\"width: 688px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21332\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Curtsy-Squat.gif\" alt=\"Curtsy Squat\" width=\"688\" height=\"540\" \/><figcaption id=\"caption-attachment-21332\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squat\"><\/span><b>Bulgarian Split Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">This exercise helps strengthen your quads, glutes, hamstrings, calves, core, and back muscles (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_are_bulgarian_split_squats_good_for\/article.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). The exercise requires balancing and coordination, which increase your core and upper body engagement. It also helps in maintaining a proper posture while sitting and standing (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_are_bulgarian_split_squats_good_for\/article.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">Stand at a two feet distance from a bench, box, or step with your legs hip-distance apart. Arch your back, tighten your core and keep your chest upright. Place your left foot on your elevated surface by flexing your left ankle and balancing it with the ball of your foot and toes. Do not worry if you hop on your right food several times before finding balance. Once you find it, bend your right leg and lower into a squat. Push through your right leg and return to the standing position. You will have completed one rep of the Bulgarian split squat on your right side. Complete the reps you are required to do on this side before repeating for the left side.\u00a0<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Foot placement is vital in the Bulgarian split squat. Try to find the most comfortable foot placement to avoid tripping. Again, avoid leaning forward from your hip. It may shift your center of gravity to your front knee, resulting in excessive strain on your knee (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_are_bulgarian_split_squats_good_for\/article.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<figure id=\"attachment_21326\" aria-describedby=\"caption-attachment-21326\" style=\"width: 688px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21326\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Split-Squat.gif\" alt=\"Split Squat\" width=\"688\" height=\"540\" \/><figcaption id=\"caption-attachment-21326\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Squat_Variations_Side-Kick_Squat\"><\/span><b>Bodyweight Squat Variations: Side-Kick Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The side-kick squat exercise is one of the exercises you should be doing if you want a perkier behind. It is because it helps in toning and sculpting your butt (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/video\/butt-kicking-workout-video\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand\u00a0with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clasp your hands in front of your chest, slowly bend your knees, and lower your hips into a deep squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While standing up, extend or lift your right leg to the side and kick. It squeezes your outer glute.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place back your foot on the ground and perform another deep squat. This time around, as you stand, lift your left leg and kick to squeeze the outer left glute.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this for some minutes or until you are done with your reps.<\/span><\/li>\n<\/ol>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Keep your knee up and lift your leg as high as you can without losing balance. More so, focus on doing the side kick squat variation correctly instead of how many of these squats you can do.<\/span><\/p>\n<figure id=\"attachment_21324\" aria-describedby=\"caption-attachment-21324\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21324\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Side-Kick-Squat.gif\" alt=\"Side Kick Squat\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21324\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Squat\"><\/span><b>Side Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">Side squats are excellent exercises to sculpt your legs and strengthen your glutes, legs, and outer thighs. They are great additions to your workout routine if you want a fit and toned lower body.<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">The side squat is pretty similar to the regular squat. The only difference is that it combines a side step. Start in a standing position with your feet shoulder-width apart. Take a side step to your right and then lower into a squatting stance. As you stand back up, return your right leg to the initial stance and then take a side step to your left. Perform a squat and repeat this for a minute.<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Be cautious of your posture. It would help if you kept your back straight, chest upright, and toes facing forward.<\/span><\/p>\n<figure id=\"attachment_21328\" aria-describedby=\"caption-attachment-21328\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21328\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Side-Squat.gif\" alt=\"Side Squat\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21328\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Squat_Variations_Pistol_Squat\"><\/span><b>Bodyweight Squat Variations: Pistol Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:<\/b><span style=\"font-weight: 400;\">\u00a0This is an advanced squat variation that requires strong legs. It works out each leg individually and targets your quads, glutes, hamstrings, and calves (<\/span><a href=\"https:\/\/www.theguardian.com\/law\/2017\/oct\/29\/ruth-bader-ginsburg-workout-bryant-johnson-book\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It is perhaps the most challenging squat move but the best to build your balance and flexibility and target the named muscles.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand\u00a0upright and slightly extend your left leg in front.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep it straight with the heel slightly above the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms in front of you and bend your right leg into the squatting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go as low as you can to rest your right hamstring on the right calf.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return up by pushing through the right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same on the other leg.<\/span><\/li>\n<\/ol>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">As mentioned above, this move is quite intense compared to the regular squat as it works each leg individually. If you have not mastered the basic squat, keep away from this squa to avoid injuring your back and knees due to wrong squatting forms.<\/span><\/p>\n<figure id=\"attachment_21330\" aria-describedby=\"caption-attachment-21330\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21330\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Pistol-Squat.gif\" alt=\"Pistol Squat\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21330\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pulse_Squats\"><\/span><b>Pulse Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">Pulse squats or pulsing squats are excellent routines to <a href=\"https:\/\/betterme.world\/articles\/jump-squats-benefits\/\">strengthen your glute<\/a> muscles and sculpt a better butt (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=225687\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). They are a perfect squat variation to opt for as compared to the classic squat.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand\u00a0with your legs shoulder-width apart and then lower into a squatting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of standing back immediately after, hold this position and perform some pulses or gentle bounces. You can perform three to five pulses for every squat (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=225687\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Keep your back straight even when performing these pulses. Similarly, engage your core but remember to keep your hips in a neutral position.<\/span><\/p>\n<figure id=\"attachment_21319\" aria-describedby=\"caption-attachment-21319\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21319\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Squat-Pulse.gif\" alt=\"Squat Pulse\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21319\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<p><strong><i>Read More:\u00a0<\/i><\/strong><i><a href=\"https:\/\/betterme.world\/articles\/30-day-abs-squat-challenge\/\">30-Day Abs Squat Challenge: Is It Worth The Effort?<\/a><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Squat_Variations_Lateral_Squats\"><\/span><b>Bodyweight Squat Variations: Lateral Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:<\/b><span style=\"font-weight: 400;\">\u00a0These squat variations target the hip abductors and gluteus medius. They are excellent exercise options if you are looking to enhance your agility, flexibility, and dynamic balance (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-squats#types\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">Stand with your feet slightly wider than hip-width apart, with your toes pointed out. Bend your right knee and shift your body weight to the right leg while pushing your hips back. Your left leg should remain straight as with your torso. You can extend your arms in front to help with balance. Press through your right heel to return to the starting position and complete a lateral squat rep on the right side. Repeat the same on your left side.<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Let the bent knee track directly over the toes. If it means adjusting the distance between your feet, then so be it.\u00a0<\/span><\/p>\n<figure id=\"attachment_21329\" aria-describedby=\"caption-attachment-21329\" style=\"width: 688px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21329\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Lateral-Squat-Walk.gif\" alt=\"Lateral Squat Walk\" width=\"688\" height=\"540\" \/><figcaption id=\"caption-attachment-21329\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squat_To_Lunge\"><\/span><b>Squat To Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-a-squat-burn\/\">squat<\/a> to lunge exercise helps increase muscle mass and tone your butt, core, and legs. It is the exercise you need if you are looking for a killer lower-body workout routine.<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">To do the squat to lunge, you start with your feet hip-width apart and then lower to perform a squat. Stand up to the initial stance and then step your right leg into a long stride. Bend it but let your left knee rest a few inches from the floor (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-exercises\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Stand up and then perform a squat, followed by a lunge by stretching out your left leg. This will account for one rep. Repeat this until you are done with your reps. Alternatively, you can squat and then lunge on one side before switching sides.<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Make sure your knee does not go over your toes, as this makes your lunge stance pretty narrow. Similarly, step into a lunge slowly and with control to avoid tripping or interfering with your posture.<\/span><\/p>\n<figure id=\"attachment_21322\" aria-describedby=\"caption-attachment-21322\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21322\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Squat-To-Lunge.gif\" alt=\"Squat To Lunge\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21322\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squat_To_Heel_Raise\"><\/span><b>Squat To Heel Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">Doing the heel raises with squats helps in strengthening your leg muscles, especially the calves.\u00a0<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">Start in a standing position, feet slightly apart and toes pointing out. Rise up onto your toes while keeping your back straight. While keeping your heels off the floor, slowly lower into a squatting position. Slowly lower your heels back on the floor when you reach the bottom of the squat. Repeat.<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">You may struggle to find balance if it is your first time doing this squat variation. For assistance, grab something like a chair for support in front of you while doing these heel raises with squats. Also, be cautious of how you land and lift your heels to avoid heel pain that may be uncomfortable or result in chronic pain (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/181453#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<figure id=\"attachment_21320\" aria-describedby=\"caption-attachment-21320\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21320\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Squat-To-Heel-Raise.gif\" alt=\"Squat To Heel Raise\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21320\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Squat_Variations\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squat_To_Lateral_Leg_Raise\"><\/span><b>Squat To Lateral Leg Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/do-squats-make-you-shorter\/\">squat<\/a> to lateral leg raise is an excellent exercise to increase your hips\u2019 range of motion and body stabilization.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand\u00a0with your feet hip-width apart and hands on your hips or clasping in front of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and push your hips back to lower into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back up and stretch out your right leg to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your right knee is straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return the leg on the floor and squat again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After standing, this time around, stretch out your left leg and keep your left knee straight. Repeat to complete your reps.<\/span><\/li>\n<\/ol>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Make sure that at no point you are arching your back. This may harm your back and result in back pain.<\/span><\/p>\n<figure id=\"attachment_21321\" aria-describedby=\"caption-attachment-21321\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-21321\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Squat-To-Lateral-Leg-Raise.gif\" alt=\"Squat To Lateral Leg Raise\" width=\"960\" height=\"540\" \/><figcaption id=\"caption-attachment-21321\" class=\"wp-caption-text\">BetterMe<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Are_Bodyweight_Squats_Effective\"><\/span><b>Are Bodyweight Squats Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yes, they do! If done correctly, these exercises will <a href=\"https:\/\/betterme.world\/articles\/single-leg-box-squats\/\">help you build muscle<\/a>, tone your butt, or achieve your desired fitness goals. First, talk to your fitness coach to determine the best bodyweight squat variation to attain your goals.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Do_Bodyweight_Squats_To_See_Results\"><\/span><b>How Often Should I Do Bodyweight Squats To See Results?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bodyweight squats are considered some of the <a href=\"https:\/\/betterme.world\/articles\/30-day-squat-challenge-get-brazilian-butt-in-1-month\/\">best full-body exercises<\/a>. As such, some people use them to promote weight loss. If this is the case, then you need to be patient. Remember that you will see faster weight loss results if you consume fewer calories than your body burns (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/how-often-should-you-work-out\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats are essential in any exercise routine as they provide numerous benefits. Doing various bodyweight squat variations can increase the benefits you reap and help you get in shape quickly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But remember that your diet also plays a crucial role in the attainment of your fitness goals. If you are considering using any of these squat variations for specific purposes, also remember to craft a proper meal plan.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Squat_Variations\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Squat_Variations\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nbcnews.com\/better\/health\/8-exercises-trainers-never-do-what-do-instead-ncna843301\"><span style=\"font-weight: 400;\">8 exercises trainers never do (and what to do instead)<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nbcnews.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/isometric-exercises#:~:text=Isometric%20squat&amp;text=the%20leg%20muscles.-,To%20perform%20this%20exercise%3A,Hold%20this%20position.\"><span style=\"font-weight: 400;\">5 isometric exercise for people to try<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=225687\"><span style=\"font-weight: 400;\">Bringing Up the Rear: A Workout for Your Glutes<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/video\/butt-kicking-workout-video\"><span style=\"font-weight: 400;\">Butt-Kicking Workout<\/span><\/a><span style=\"font-weight: 400;\"> (2021, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/how-often-should-you-work-out\"><span style=\"font-weight: 400;\">How often to work out for health, strength, and weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.theguardian.com\/law\/2017\/oct\/29\/ruth-bader-ginsburg-workout-bryant-johnson-book\"><span style=\"font-weight: 400;\">Pistol squats and push-ups: how Ruth Bader Ginsburg stays fighting fit<\/span><\/a><span style=\"font-weight: 400;\"> (2017, theguardian.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-7-least-effective-exercises\"><span style=\"font-weight: 400;\">Slideshow: 7 Risky Exercises and Better Bets<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-off-balance-core-moves\"><span style=\"font-weight: 400;\">Slideshow: Off-Balance Core Moves, A Whole New Way to Work Out<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/butt-workout-exercises-sculpt-better-backside#1\"><span style=\"font-weight: 400;\">The Butt Workout: Exercises to Sculpt a Better Backside<\/span><\/a><span style=\"font-weight: 400;\"> (2011, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/what_are_bulgarian_split_squats_good_for\/article.htm\"><span style=\"font-weight: 400;\">What Are Bulgarian Split Squats Good For?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-squats#types\"><span style=\"font-weight: 400;\">What are the benefits of performing squats?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-exercises\"><span style=\"font-weight: 400;\">What are the best exercises for overall health and fitness?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/what_leg_workouts_can_i_do_at_home\/article.htm\"><span style=\"font-weight: 400;\">What Leg Workouts Can I Do at Home?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/181453#_noHeaderPrefixedContent\">Why do my heels hurt and what can I do about it?<\/a> (2018, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>If you are new to the fitness world, you could be a little bit confused concerning the bodyweight squat variations. Perhaps what you are familiar with is only the regular squat. What is indisputable is that squats are the mother of all exercises because of what they bring to the table. They can help you [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":21337,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[114],"class_list":["post-21335","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering what bodyweight squat variations can help you attain your fitness goals? Take a look at our recommendations and try putting them into practice.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong\" \/>\n<meta property=\"og:description\" content=\"Are you wondering what bodyweight squat variations can help you attain your fitness goals? Take a look at our recommendations and try putting them into practice.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_740865547.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/896b6a7b9891723684fa40372b1747f4\"},\"headline\":\"Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\"},\"wordCount\":3240,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_740865547.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you are new to the fitness world, you could be a little bit confused concerning the bodyweight squat variations. Perhaps what you are familiar with is only the regular squat. What is indisputable is that squats are the mother of all exercises because of what they bring to the table. They can help you tone your butt, core and\/or leg muscles. All that muscle gain works wonders when it comes to weight loss, maintenance of a muscular physique, and much more. That is why you need to mix up your workout routine with these fresh bodyweight squat variations.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Most newbies in the fitness industry only know of the basic squat. This might explain why they will only do this one exercise, which is not bad at all. Upon consideration though, you really should switch up things for more and better results by doing a couple different bodyweight squat variations.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we will be educating you on various bodyweight squat variations. We will be discussing how each of these workouts are performed and their related benefits. We shall also shed light and discuss how you can avoid common mistakes in these exercises.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\\\">100 Squats A Day For 30 Days: Will This Routine Help You Score A Sculpted Booty?<\/a><\/span><\/i>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>List Of The 15 Best Bodyweight Squat Variations<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Like any other bodyweight exercise, bodyweight <a href=\\\"https:\/\/betterme.world\/articles\/50-squats-a-day\/\\\">squats<\/a> use your body weight to give your body the workout it needs. The good thing about these exercises is that they require no equipment and can be done practically anywhere. Time, dedication, and patience are all you need to get started with these bodyweight squats. But befo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\",\"url\":\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\",\"name\":\"Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_740865547.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you wondering what bodyweight squat variations can help you attain your fitness goals? 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She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong - BetterMe","description":"Are you wondering what bodyweight squat variations can help you attain your fitness goals? Take a look at our recommendations and try putting them into practice.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/","og_locale":"en_US","og_type":"article","og_title":"Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong","og_description":"Are you wondering what bodyweight squat variations can help you attain your fitness goals? Take a look at our recommendations and try putting them into practice.","og_url":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_740865547.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/896b6a7b9891723684fa40372b1747f4"},"headline":"Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/"},"wordCount":3240,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_740865547.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you are new to the fitness world, you could be a little bit confused concerning the bodyweight squat variations. Perhaps what you are familiar with is only the regular squat. What is indisputable is that squats are the mother of all exercises because of what they bring to the table. They can help you tone your butt, core and\/or leg muscles. All that muscle gain works wonders when it comes to weight loss, maintenance of a muscular physique, and much more. That is why you need to mix up your workout routine with these fresh bodyweight squat variations.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Most newbies in the fitness industry only know of the basic squat. This might explain why they will only do this one exercise, which is not bad at all. Upon consideration though, you really should switch up things for more and better results by doing a couple different bodyweight squat variations.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we will be educating you on various bodyweight squat variations. We will be discussing how each of these workouts are performed and their related benefits. We shall also shed light and discuss how you can avoid common mistakes in these exercises.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">100 Squats A Day For 30 Days: Will This Routine Help You Score A Sculpted Booty?<\/a><\/span><\/i>\r\n<h2 style=\"text-align: center;\"><b>List Of The 15 Best Bodyweight Squat Variations<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Like any other bodyweight exercise, bodyweight <a href=\"https:\/\/betterme.world\/articles\/50-squats-a-day\/\">squats<\/a> use your body weight to give your body the workout it needs. The good thing about these exercises is that they require no equipment and can be done practically anywhere. Time, dedication, and patience are all you need to get started with these bodyweight squats. But befo ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/","url":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/","name":"Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_740865547.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you wondering what bodyweight squat variations can help you attain your fitness goals? 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Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.","url":"https:\/\/betterme.world\/articles\/author\/rodahmogeni\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21335","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=21335"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21335\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/21337"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=21335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=21335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=21335"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=21335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}