Work Your Butt & Legs Off With These 8 Booty Lifting Squat Variations

Squats are the key to lean, strong legs and a nice, firm butt. Quads, glutes, hamstrings, and even your core get involved when you squat. Because all these muscle groups come along to the squat party, you burn many more calories than if you were to do isolated exercises targeting each of those muscles.

And, squatting is much more functional than isolated exercises (i.e. quad extensions or hamstring curls). The simultaneous recruitment of many different muscle groups helps to prevent injury and improve performance

But, no one wants to do endless repetitions of basic, up-and-down squats, even though they work virtually every muscle in your body. The secret to real results lies in having a variety in your workout.

Talk about more bang for your buck for your leg day workout! Add any mix of these moves to your routine and perform the indicated number of reps and sets.

1. Oblique Squat:

Sets: 2-3 Reps: 15-20

How to:

Place hands on head, elbows pointing out.
Stand with your feet shoulder-width apart and descend into a squat position.
Press back into standing position and lift the left leg higher than hip level while crunching side so left elbow taps left knee.
Return to start, and repeat on the other side.
That’s one rep.

Related article: 4 Moves For A Bigger Better Butt

2. Jump Squat:

Sets: 2-3 Reps: 15-20

How to:

Stand with feet shoulder-width apart, hands clasped in front of the chest, and descend into a squat position.
Explosively push upward, jumping as high as you can.
Make sure to drive through heels and not toes.
Upon landing, immediately squat down.
That’s one rep.

3. Narrow Squat:

Sets: 2-3 Reps: 15-20

How to:

Start in standing position, hands clasped in front of chest, feet together.
Lower into a squat until thighs are parallel to the floor.
Hold, then return to start.
That’s one rep.

4. Pistol Squat:

Sets: 2-3 Reps: 15-20

How to:

Stand upright with feet shoulder-width apart.
Place the heel of your left foot on the floor slightly in front of you, toes up.
Raise your left leg in front of the body as you push your hips backward and bend into a squat on the standing leg.
If necessary, extend arms in front of you to assist with balance.
Lower hips as low as possible, keeping front leg lifted.
Push back to start.
That’s one rep.

5. Curtsy Squat:

Sets: 2-3 Reps: 15-20

How to:

Stand with feet hip-width apart and elbows bent, hands clasped in front of the chest.
Lower into a squat, thighs parallel to the floor.
Step right foot back and to the left, and squat an inch lower.
Return to starting position.
Repeat on the opposite side.
That’s one rep.

6. Split Squat:

Sets: 2-3 Reps: 15-20

How to:

Stagger your stance, with a front foot 2-4 feet in front of the rear foot.
Stay on the toes of the rear foot.
Lower hips until front thigh is at least parallel to the floor.
Push through the front leg’s heel, and drive the hips and knees upwards, to return to the starting position.
That’s one rep.

7. Isometric Squat:

Sets: 2-3 Reps: 15-20

How to:

Stand with feet hip-width apart and arms by sides.
Squat, clasping hands in front of the chest, elbows bent by sides.
Staying in the squat, extend the left leg out to the side and tap toe to floor.
Return to starting position, then repeat on the opposite side.
That’s one rep.

8. Pop Squat:

Sets: 2-3 Reps: 15-20

How to:

Stand with feet wider than shoulder-width apart and toes slightly turned out.
Clasp hands in front of the chest.
Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you.
Land back in the squat position.
That’s one rep.