7 killer squat variations for women

7 killer squat variations for women


Women of all shapes and sizes are meant to be respected. I don’t hold any prejudices towards any ‘perfect figure’ notions. But there is always a scope for improvement in fitness and life otherwise. No one’s perfect. Here is to every woman including me who crave for a luscious toned butt. A toned booty not only raises your vanity quotient but also adds a flare to your waist showcasing a sharp hour-glass figure. The hour-glass figure notion belongs to the ancient era and is now back. Besides all the good looking part, a fuller butt has some health benefits also. If you are aiming to build strength in your lower body and experience the rewards for a pert booty then this workout is for you. Some women are naturally endowed when it comes to their bosoms but any woman is rarely born with a bubble butt. You have to work for it. A butt comprises of three muscle groups namely:

And one classic way to work these muscles is Squats.


Squats are one of the very few exercises that work on more than one muscle group. Squats tend to work on your hamstrings, butt, quadriceps, back and with few variations into it, also works your arms as well. It’s often referred to as the ‘king of workouts’. Squats are one of the most functional, basic movements of the human body. Squats might need a lot of strength for beginners but its fun once you get a hold of it. Doing squats gives you a feeling of achievement at the end of the day with those sore legs and butt.

 Advantages of doing squats

·         Squats build muscle all over ·         Squats strengthen joints
·         Squats burn more fat ·         Squats can be done anywhere
·         Squats maintain balance ·         Squats increase flexibility
·         Squats prevent injuries ·         Squats are cheap
·         Squats strengthen core ·         Squats improve workout efficiency

Unfortunately, even with all of these amazing benefits, the majority of trainees still choose not to do them

How to Squat

If you’ve never squatted before here is how to get it right… make sure you take care of the following pointers:

  • Hips back
  • Do not bend knees
  • Back straight
  • Chest and shoulders up
  • Keep looking straight ahead at that spot on the wall. As yousquat down, focus on keeping your knees in line with your feet.
  • Not Going low enough
  • Collapsing knees
  • Not using safety bars
  • Don’t use the smith machine

 There are a lot of variations in squats but I am going to state 7 basic variations.

  1. Standard Squat

It’s a basic squat. Beginners should start with bodyweight standard squats and up the ante by adding weight (explained as you go further).


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  1. Goblet squat

Basic movement remains the same. Hold a medicine ball or a dumbbell or anything with weight near you chest and go up n down. This variation would work on your core, arms and back in addition to legs n butt. It’s good for beginners for it would help in balancing initially.


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  1. Plie Squat

A plie squat is a squat with legs wider than shoulders. I personally would recommend this variation. Your quadriceps hamstrings and glutes will literally make you feel accomplished.


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  1. Dumbbell Squat

Dumbbell Squat is a standard squat with weight other than the normal bodyweight. A dumbbell squat also tends to work a bit on your shoulders and arms.


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  1. Barbell squat

It’s a front standard Squat with barbell rod either placed on your trapezius or on the deltoid and trapezius. Whatever suits you. For beginners start with very less to no weight on your barbell rod. Try maintaining the balance and right posture first.


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  1. Barbell overhead squat

This squat also happens with a barbell rod like but with your rod in the air above your head. This variation also works on our back and shoulders.


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  1. Body weight jump squat

It’s a fun variation in case you get bored with standard squats. It gets you into motion instantly. These squats take your energy to next level


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