The squat is one of the most iconic exercises in existence. Squatting has endured for centuries because it’s an effective way to work several major muscle groups in the lower body and core. These muscles help you perform athletic activities like jogging, running, rowing, skiing, hiking, climbing, and lifting weights at the gym. They also assist you as you complete many daily activities like walking, bending, climbing stairs, and carrying heavy loads. If you add weights to your squats, you can build your upper body, too.

At AFAC gym in Thornton, we encourage our members to add squats to their workout program because they can increase your athletic performance, keep you moving functionally through your day, and decrease your chances of getting injured.

While many think of a squat as one specific exercise, there are actually many different types of squats that target different slightly muscle groups. Read on to learn about some squat variations you can try at our gym to build your strength training program.

What muscles do you work when you do squats?

Squats, of course, mostly work muscles in the lower body. To improve the tone and fitness of the following muscles, do enough traditional squats to reach muscle fatigue several times each week:

Glutes
Calves
Quadriceps
Hamstrings
Lower back
Hip flexors
Hip abductor
Abdominals

There are many variations to traditional squats that allow you to challenge other muscle groups, as well. For example, jump squats can improve your cardiovascular fitness, while barbell squats can improve muscles in your arms and back.

How do I do a basic squat?

Let’s start with basic, traditional squats using your own bodyweight as resistance. Here are the steps to perform a basic squat:

Stand with your feet apart, slightly wider than your shoulders, with your toes turned out slightly.
Extend your arms in front of your chest with your palms facing up.
Tighten your core, and with your chest thrust upward, shift your weight onto your heels while you push your hips behind your body and squat down.
Lower your body until your thighs are almost parallel with the floor. Keep your feet flat on the ground and keep your knees over your second toe.
With your chest still lifted and your feet flat on the floor, push yourself back up to a standing position.
Repeat 12-15 times, or as many times as you can until your muscles fatigue.

Using proper form when doing squats

Many people don’t do squats properly, so consider these tips to perfect your form:

Look straight ahead, not down, as you squat.
Tense your abs when you squat, as if someone is about to punch you in the stomach.
Stand tall throughout the exercise and don’t hunch your back. To practice this, hold onto a door frame while you squat down to keep your upper body as upright as you can.
Don’t start from your knees. Instead, remember to “sit back” when you squat and don’t concentrate on bending your knees.
Move your butt back as you squat down and feel the weight press into your heels.
Push your knees slightly outward as you go down and don’t let your knees cave inward to do a deeper squat.
Make sure your knee caps are facing the same direction as your toes and keep them directly above your feet.
Keep your heels on the floor and push into them as you stand up.

Other types of squats you can try at the gym

Once you become a pro at standard squats, try branching out to other types of squats at our gym. Our personal trainers will be happy to show you any of these squat variations, and we also have all the equipment you need to add weights and other resistance to your squat workout.

Sumo squats

The sumo squat mainly works the inner thighs and glutes. To perform a sumo squat, you should:

Start by standing with your feet out, wider than your shoulders, and your toes pointing outward.
As you keep your weight on your back heels, lower your hips and bend your knees to do a wide squat.
Lower yourself until your thighs are parallel to the floor.
Raise yourself back to standing position while you squeeze your glutes at the top of the movement.
Complete 10-20 repetitions. Also try doing as many sumo squats as you can in 30 or 60 seconds, for more of a challenge.

Split squats

Split squats are an effective exercise to strengthen your glutes and legs. They are similar to lunges except for one fundamental difference. With a lunge, you step forward to get into the lunge position and then step back. With a split squat, however, your feet do not move — they stay in the “split” position as you perform your squats.

Here is how to do a split squat:

Stand with your feet together and put your hands on your hips.
Keep your back straight and your core muscles contracted throughout the exercise.
Take a big step forward. This is your starting position.
Bend both knees and allow the heel on your back foot to leave the ground. Your back knee will almost be touching the floor.
Drop down until your front thigh is parallel to the ground.
Push back up until you’re back at your starting position (step 3, above).
Repeat the squat for your desired number of reps.
Stand back up and then repeat the exercise with the opposite leg forward.

Weighted basic squats

The following weighted squats are the same as traditional squats, except you add weights to the exercise.

Dumbbell squat — Hold a dumbbell in each hand at your sides and do basic squats.
Kettlebell squat — Hold a kettlebell in each hand at your sides and perform basic squats.
Barbell squat — Load a barbell onto your shoulders and complete basic squats.

Overhead squats

During an overhead squat, you will hold a weight above your head during the exercise, which means you’ll need more flexibility and stability compared to a basic squat. To complete an overhead squat:

Stand with your feet wider than shoulder-width apart and point your toes outward.
Hold a barbell or weighted ball over your head.
Keeping your chest and head up, perform a basic squat and repeat for the desired number of reps.

Jump squats

A jump squat is a type of plyometric squat, which involves explosive movements while you perform your squats. These moves are not low-impact and can be rough on your joints, so you’ll probably want to avoid them if you’re new to working out or have any kind of injury.

To perform a jump squat:

Start with a basic squat position.
Descend into a basic squat with your arms extended out in front of you.
As you go up, swing your arms down to your sides and push up through your toes into a jump.
Land softly and immediately drop down with your arms in front of you to repeat the exercise.

Mini-band squats

To perform basic squats properly, you need to keep your knees out, but it’s a common mistake to let your knees cave in. This can be a sign of weak glutes. Use a mini-band, which you can find at our gym, to build your strength and avoid this mistake.

Place the mini-band above your knees and assume the position of a basic squat.
Perform the basic squat, making sure to push your thighs out against the mini-band.

BOSU® ball squats

Since AFAC is the best gym in Thornton, we have all the equipment you need to try every type of squat workout, including BOSU® ball squats. Using a BOSU® ball:

Stand on the BOSU® ball so that your feet are shoulder-width apart.
Extend your arms out in front of you.
Bend your knees and sit back onto your hips.
Maintain your balance and keep your back straight throughout the exercise.
Stand back up and repeat for the desired number of reps.

You Can Do More Squats at AFAC Gym

In addition to the squat variations listed above, there are dozens of other squats you can perform at AFAC gym including hack squats, squats with resistance bands, and squats with TRX straps. The team at AFAC is here to help you with any questions you have or assistance you need with squat workouts or any other type of workout you’d like to try at the gym. Please stop by and visit us anytime or contact our gym owner, Susan at 720-849-0245 or susan@adventurefitness.club for assistance.

To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.