8 Variations of Squats for Glutes and Thighs

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-09-16

Squats are rightfully considered a basic exercise for developing the thighs and glutes. However, there are quite a few variations of squats. I have selected 8 main types that are most commonly used. In this article, I will discuss these 8 squat variations and outline their pros and cons.

This article is a logical continuation of the article 7 lunge variations for glutes and thighs. However, the variety of equipment here is much broader: dumbbells, barbells, Smith machines, bodyweight, and even special machines. But more on that later. I believe this article will be interesting for both men and women.

1. Classic Squats with a Barbell on the Shoulders

I believe this exercise develops the thighs and glutes about 50/50. You should squat deep enough so that the hip joint goes slightly below the knee. Remember, the lower you squat, the more active the glutes will be. The downside of these squats (and all squats in general) is that if your thighs grow well, there is a risk of developing your thighs more than your glutes. For men, this isn't a big deal, but women often fear this like the plague.

Smith machine squats, if they fully imitate regular squats, are equally effective. However, the stabilizing muscles work less in the Smith machine since balance does not need to be maintained.

2. Squats with a Barbell on the Chest

This exercise comes from weightlifting and has not been well-loved by the general public, as it is very difficult for an untrained person to perform. In this exercise, the load on the thighs is slightly greater than on the glutes since the back is more upright.

This exercise is suitable for those with poor posture. Specifically, for those who tend to hunch their backs while squatting, as these squats teach you to keep your back straight and not to slouch. Otherwise, the barbell will simply roll down. However, perform this exercise only if you have sufficient flexibility. If it feels uncomfortable or unpleasant, it's better not to do it at all.

3. Dumbbell Squats

I recommend performing this exercise only if you have back problems and cannot squat with a barbell. Although the muscles in your back take on a significant portion of the workload, the axial load on the spine in this exercise is less than with a barbell. However, this exercise is less effective for the legs and glutes. Firstly, you won't be able to squat low. Secondly, since the back takes on a lot of the burden, the glutes and thighs do not do much work.

By the way, I suggest positioning your feet relatively close together, about hip-width apart. And do not lean your back too much. The more you lean forward, the more your squats will start to resemble a deadlift, where the main load shifts from the legs to the back.

4. Dumbbell Squats Between the Legs

This exercise differs significantly from classic squats. Here, you need to place your feet quite wide (about 1.5 times shoulder-width) and point your toes outwards. This way, good tension will load the inner thigh. If you want the legs and glutes to work maximally, try not to lean your back too much.

It's also highly desirable to stand on platforms to squat low enough and maximally engage the glutes. Just be careful not to over-lean your back, or else your squats will turn into a deadlift.

There’s also a variation of this exercise where the weight is attached to the waist with a belt and chain or rope. In this case, the back is completely disengaged from the work, and only the legs and glutes are engaged. I recommend trying this option. However, it requires equipment to suspend the weight to the belt, and it can be uncomfortable with heavier weights. But women generally don’t need heavy weights.

5. Plié Squats

This is quite a challenging and uncomfortable exercise. It requires good flexibility and is not very comfortable for the hip and knee joints. Personally, I do not use it in my practice. Yes, the load on the inner thigh is good here, but you won't be able to put stress on the glutes because you can't squat low enough. In my opinion, the inner thigh can be effectively worked out with safer and less complex exercises.

6. Smith Machine Squats with Feet Forward

With feet positioned forward, otherwise, these squats won’t differ from classic squats with a barbell. The Smith machine is beneficial because you can position your feet ahead, which isn't possible with a barbell as you would fall backward.

Here, the primary load is on the glutes. The further you extend your feet forward, the more strain is placed on the glutes. Just don't overdo it. It's sufficient to extend your feet about 15-20 cm forward. And don't forget to squat deeply. Since this variation is relatively easier to perform, it's suitable for beginners as well.

7. Squats in the Hack Squat Machine

This machine mimics the previous option. However, the axial load on the back is less here, so these squats can be suitable even for people with back issues. The steeper the incline of the machine, the less load there is. Usually, it's set at 45 degrees. The principle is the same: the further you place your feet in front, the more the load is on the glutes; conversely, if placed behind, it’s more on the thighs.

8. One-Legged Squats

This is a very challenging exercise that requires significant strength, agility, and flexibility. It puts a lot of stress on the knee joints. However, it excellently develops both the thighs and glutes and is indispensable in home workouts when there are no barbells or dumbbells.

Women can perform this exercise with support. That is, with the hand opposite the working leg, they can hold onto some stable bar. This exercise makes sense to use only at home when equipment is lacking.

Conclusions

It’s clear that you shouldn’t include all eight types of squats in your training plan. Performing 3-4 variations throughout the week is enough. If your goal is to build your glutes, consider selecting:

• Classic Squats
• Dumbbell Squats Between the Legs
• Smith Machine Squats with Feet Forward

If your goal is to maximally increase your thighs, do:

• Classic Squats
• Squats with a Barbell on the Chest
• Squats in the Hack Squat Machine