5 Simple Squat Variations That Work For Any Age

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Squats are easily one of the best exercises anyone can do when they want to gain strength. It’s a simple exercise that can be done practically anywhere, but still targets most major muscles in the legs, such as the quadriceps, hamstrings, glutes, and calves. Furthermore, it helps with core strength as well.

At the same time, it’s also an exercise that can be a bit intimidating. Therefore, I’ve compiled a list of variations of the squat that are suitable for people on all levels.

Body Weight Squats

I have to start this list with body weight squats, just because it’s such an accessible exercise. If you’re new to strength training, there’s a good chance these squats are already quite challenging. Therefore, I suggest giving them a try first. If they end up being too easy (you can do more than 12 repetitions in a row), check out the goblet squat later on in this list.

Start by standing with your feet shoulder-width apart. Ensure your weight is evenly distributed across both feet, and your feet are pointing slightly outward. This is your starting position. Take a moment to align your body—keep your back straight, lift your chest, and relax your shoulders. Engage your core by pulling your belly button toward your spine.

As you prepare to descend into the squat, extend your arms straight in front of you, parallel to the ground. This helps with balance, but you can also place your hands on your hips or clasp them together in front of your chest if you prefer.

Initiate the squat by pushing your hips back, as if you’re sitting into an imaginary chair. Simultaneously, bend your knees and lower your body down. It’s crucial to keep your back straight and your chest lifted during this descent. As you lower, ensure that your knees stay in line with your toes and don’t cave inward.

Lower yourself until your thighs are parallel to the ground or as far as your flexibility allows. If you have any concerns about your knees, stop at a comfortable depth. Pay attention to the position of your knees—they should track over your toes, moving in the same direction.

Maintain your weight on your heels throughout the movement. If you find yourself leaning forward, lift your toes slightly. This ensures that the workload is on your glutes and thighs rather than the balls of your feet.

Once you’ve reached the desired depth, initiate the ascent by pushing through your heels. Engage your glutes and thighs to straighten your hips and knees simultaneously. As you rise, keep your back straight and chest lifted.

Remember to breathe—inhale as you lower into the squat, and exhale as you push back up to the starting position. Perform the desired number of repetitions in a controlled and smooth manner.

Wall Squats

For some of us, body weight squats can be quite a challenge already. In this case, I suggest starting with a bit more support. One option that you have are wall squats, which are still challenging but have added support through the contact you make with the wall.

Begin by standing with your back against a flat, sturdy wall. Your feet should be positioned slightly in front of you, about hip-width apart. Take a moment to ensure your weight is evenly distributed on both feet.

As you stand against the wall, make sure your back is straight, your chest is lifted, and your shoulders are relaxed. Engage your core muscles by pulling your belly button toward your spine. This initial alignment is crucial for maintaining good posture throughout the exercise.

Extend your arms straight in front of you, parallel to the ground. Alternatively, you can place your hands on your hips or clasp them together in front of your chest.

Initiate the squat by slowly sliding down the wall. As you descend, focus on keeping your back against the wall, and lower your body until your thighs are parallel to the ground or at a comfortable depth. Be mindful of your knee position—ensure they stay in line with your toes and don’t cave inward.

Hold the squat position for a few seconds. This static hold engages your leg muscles and works on your endurance. Feel the engagement in your quadriceps, hamstrings, and glutes.

To return to the starting position, push through your heels and slide back up the wall. Keep your back straight and chest lifted throughout the ascent. Exhale as you rise.

eg Press

I’ve put the leg press on the list because of two reasons. Firstly, it’s an exercise that works very effectively and secondly, it can be done by anyone no matter your level or mobility or strength. The fact that you’re sitting down means it’s less exhausting, which can be a good or a bad thing depending on what you’re going for.

Sit comfortably on the leg press machine, ensuring your back is supported, and your feet are flat on the platform. Adjust the seat and footplate to align with your body, maintaining a 90-degree angle in your knees.

With your back against the seat, shoulders relaxed, and chest lifted, grasp the handles on the sides of the machine for stability. Position your feet hip-width apart on the footplate, keeping them parallel to each other.

As you prepare to press, push through your heels and extend your legs, straightening your knees (but not fully! Keep a slight bend). Feel the contraction in your quadriceps and engage your glutes at the top of the movement. It’s important to keep the motion controlled and avoid locking your knees.

With control, begin to bend your knees and lower the platform back to the starting position. Maintain a smooth range of motion throughout the descent.

Chair Squats

For many people, this squat offers the most security. Especially if your mobility isn’t fantastic, this exercise isn’t any scarier than sitting down in a chair, because that’s all it basically is.

Begin by standing in front of a sturdy chair with your feet hip-width apart. Ensure the chair is placed securely and won’t slide.

Position your feet so they’re parallel to each other, and your toes are pointing forward. This is your starting position.

Initiate the squat by pushing your hips back, as if you’re about to sit down on the chair. Bend your knees and lower your body toward the chair. Keep your back straight and chest lifted throughout the descent.

Lower yourself until your glutes lightly touch the chair or hover just above it. Be mindful of your knee position—ensure they stay in line with your toes and don’t collapse inward.

Pause for a moment in the lowered position, then engage your leg muscles and push through your heels to stand back up. Straighten your hips and knees simultaneously.

Goblet Squats

If all the earlier variations were too easy, this is the one you need. A goblet squat is basically a body weight squat with weight added to it in the form of a dumbbell or kettlebell. It’s not as exhausting to the body as a barbell squat is, but it can still wear you out, depending on the weight you choose and your fitness level.

Begin by holding a dumbbell or kettlebell vertically with both hands, close to your chest. Choose a weight that is appropriate for your fitness level.

Stand with your feet shoulder-width apart, ensuring your toes are pointing slightly outward. This is your starting position.

Initiate the squat by pushing your hips back. Bend your knees and lower your body down. As you descend, keep the weight close to your chest, and ensure your back stays straight.

Lower yourself until your thighs are at least parallel to the ground or as far as your flexibility allows.

Pause for a moment at the lowest point of the squat, maintaining good form.

To ascend, push through your heels and engage your glutes and thighs. Straighten your hips and knees simultaneously, returning to the starting position.