Skip to main content
We hear doing squats everyday can get you total body #gains.Check out these seven squat variations that are sure to keep you physically and mentally fit while staying home.

1. Basic Squat

You know what to do! You don’t need weight to get in a good workout. Remember the main alignment cues! Keep your chest up, spine long and straight, core engaged and toes and knees pointing forward.






If you’re just starting out, go for 3 sets of 10 and build from there! Or, use traditional squats as a warmup and form-check before adding weight.

2. Narrow + Sumo Squat

Narrow Squat

This is just what it sounds like. A narrow squat brings the feet closer together to work your inner thighs and quads.

Sumo Squat

Sumo squats are wider than basic squat stance with toes and knees pointing slightly outward and targeting the inner thigh adductors. Both work the glutes, quadriceps, hamstrings, hip flexors and calves. However, the sumo squat might also challenge core stability more as you transition into a new alignment.

You can try alternating between narrow, basic and sumo squats per set to help change up your workout and keep your muscles flexing in different ways.

3. Squats with kicks

Go from a deep basic squat to an extended standing leg and low kick on the working leg — lateral (side), back and front. You’re sure to feel the burn in all parts of your legs and glutei. Plus, you’ll get the heart pumping.


Try 3 sets of 10 to the side, 10 to the back and 10 to the front. Add a resistance band above or below the knees or at the ankles for an extra challenge.

4. Add Weight

Add weight to all of these variations to bulk up. If you don’t have the right weight in kettlebells or dumbbells, try packing a backpack full of items to get what you need and wearing it on your back, in the front or holding it up at your chest like you would in a goblet squat.


3-4 sets of 8-15 will do. Feel it out and make sure to keep your back safe and supported with core engagement and proper form.

5. Squat Pulses

Get low and stay there with tiny pulses. The challenge will be to keep your squat as low as possible once you start feeling the burn.


Put on your favorite upbeat 4-5 minute songs and alternate between basic squats, squat isometric holds (staying in the squat position without movement) and squat pulses for the entire song. Rest for 30 seconds between songs and go for 1-2 more rounds.

6. Squat Jumps + Squat Jacks

Squat Jumps

Though you might not look as happy as pictured above, start in your basic squat position, use the bend in your knees to help you jump with straight legs and pointed toes in the air. Land back in your squat position and repeat.

Squat Jacks

Like jumping jacks, this jump takes you from a low basic squat position to feet together and straight legs.


Another great way to use your favorite workout songs — spend 3-4 minutes alternating between 10-20 repetitions of each jump for an intense cardio workout.

7. Side Steps + Sumo Walks

Side Steps

Staying low in your squat, step out wider than your squat stance and step back in. You can alternate right to left each time or try multiple side steps to one side before switching sides.

Sumo Walks

Staying low in your squat, step forward with one foot, then the other returning back to your squat. Alternate the foot that steps forward first.



Combine side steps and sumo walks for another cardio blast. Use a 3-4 minute song and alternate between the two exercises without resting. Try a pattern of 8 right, 8 left, 4 right, 4 left, 2 right, 2 left, 1 right, 1 left, 1 right, 1 left for the ultimate burn.

Squats are a dynamic exercise that can keep you building on what you had pre-quarantine! We hope you enjoy these exercises. Stay tuned for more exercises explained and recommendations while at home!

Close Menu