7 Ways to Make Squats More Exciting

Since the invention of social media, I’ve seen far too many people posting photos and videos doing crazy, dangerous exercises. Exercises that don’t need to exist, and that look cooler than they are effective.

That’s why I continually reiterate the importance of doing the OG classic movements such as squats, lunges, curls, and pull-ups. The only challenge—these time-tested movements can sometimes be boring. The good news: They don’t have to be.

Rather than invent some silly “one legged, wobble-board hip extension with a baton,” adopt different takes on a classic movement by changing the form of resistance. Behold: Seven squat variations.

Not only will these variations keep you mentally fresh and engaged with your ever-changing workout, they’ll also challenge your body in different ways, forcing it to get stronger and fitter!

7 Ways to Take Your Squats Up a Notch

1. Jump Squats 

Stand with your feet shoulder-width apart. Start by doing a regular squat—making sure your knees don’t pass your toes and you squat down until your hips are below your knees (keeping weight in your heels). At the bottom of the movement, jump up explosively, placing your hands over head or in front of you. When you land, lower your body back into the starting squat position to complete one rep.

2. Dumbbell Squat

Stand at the end of a bench or chair, holding dumbbells in each hand. Lower your body until your glutes hit the bench or chair, then stand and return to the starting position. On the descent, focus on pushing your hips back, not just down.

3. Barbell Squat 

Start with the barbell centered between your traps and rear shoulders. Stand with feet shoulder-width apart, and your heels slightly turned out and under your shoulders. When you squat, move your hips

back and down like you’re sitting in a chair. Push through your heels to return back to standing. (For safety, do this exercise with a spotter.)

4. Kettlebell Squat

Start by holding a kettlebell firmly in both hands with an overhand grip. Stand with your feet shoulder-width apart, and your heels slightly turned out and under your shoulders  When you squat, move your hips back and down like you’re sitting in a chair. Push through your heels and drive hips upward to return back to standing.

5. Cable Squat 

Stand on a low bench facing away from a cable machine. Set both cables to the lowest position. Stand with your feet shoulder-width apart and heels slightly turned out and under your shoulders, and grasp the handles. When you squat, move your hips back and down like you’re sitting in a chair. Push through your heels to return back to standing.

6. TRX Squat 

With the TRX adjusted to a short-medium length, grasp handles with palms facing inward. Standing, lean back ever so slightly so that the TRX is at a 45-degree angle. Stand with feet shoulder-width apart and heels slightly turned out and under your shoulders. When you squat, move your hips back and down like you’re sitting in a chair. Push through your heels to return back to standing.

7. Resistance Band Squat 

Place your feet in the handles of a long resistance band, bringing the center of the band over your shoulders. Grab the band just outside your shoulders to take the pressure off your neck. Stand with feet shoulder-width apart, and heels slightly turned out and under your shoulders. When you squat, move your hips back and down like you’re sitting in a chair. Push through your heels to return back to standing.