Five squat variations you haven’t heard of for stronger legs and glutes

ActiveFive squat variations you haven’t heard of for stronger legs and glutesHave you heard of a shrimp squat?When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Have you heard of a shrimp squat?

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Man doing an overhead kettlebell squat

(Image credit: Getty Images)

Whether it’s using your bodyweight, anOlympic barbellor apair of dumbbells, squats are one of thebest compound exercisesfor building strength and size in our lower body. “ The squat packs a punch that other exercises struggle to rival are great for developing the size and strength of your glutes, quads, thighs, calves, hamstrings and core all in one movement," says Mark Bohannon, Certified Personal Trainer atUltimate Performance.

But, despite their popularity, squats are a bit of a marmite exercise, you either love them or hate them. “Some people struggle with the classic back squat because they have long femurs and short torsos, so they typically have to bend over much more to keep the bar in line with the middle of the foot," says Mark. “For others, range of motion and flexibility in the knees is a problem, which can make it difficult to get parallel to the floor.”

You don’t have to rule out squatting completely though, as there are plenty of variations that will help you build strength and size in your legs and glutes. So, next time they pop up in your session, or if you’re simply looking to switch up your regular squats, try adding one of these into your lower body day instead.

1. Spanish squat

(Image credit: Future)

Woman performing Russian squat

(Image credit: Future)

If you’re looking for a serious quad burner, try Spanish squats. This squat variation uses a strong resistance band and while it’s hard enough using this alone, you can also hold asingle kettlebellor a dumbbell, to make it even harder. It requires you to sit into a narrow squat with averyupright torso. It may sound simple but, trust us when we say your quads will be on fire and your core strength will be put to the test.

How you do it:

Tip:If you find yourself losing balance throughout the movement, just take a few more steps back. The more tension created in the band, the easier the movement.

2. Cossack squat

(Image credit: Future)

Woman performing Cossack squat

(Image credit: Future)

The Cossack squat is a single leg squat variation that’s brilliant for your quads, glutes, hamstrings and improved range of motion. It’s actually quite similar to a side lunge and it can be performed using your bodyweight, holding a dumbbell or kettlebell (although we advise mastering the movement first, before adding any additional resistance).

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How you do it:

3. Prisoner squat

(Image credit: Future)

Woman performing prisoner squat

(Image credit: Future)

A prisoner squat is a great bodyweight squat and is an idealstrength exerciseto do at home. It’s more challenging than your regular squat as you’re required to place your hands on the back of your head, which demands more core strength to stay stable and upright.

How you do it:

4. Anderson squat

(Image credit: Future)

Woman performing Anderson squat

(Image credit: Future)

Anderson squats are ideal if you’re trying tomaster your regular squats, but struggle with the concentric portion of the lift — so when you’re trying to come back up. You will need a squat rack for this exercise and a barbell, so it’s best suited for a gym.

How you do it:

5. Shrimp squat

(Image credit: Future)

Woman performing shrimp squat

(Image credit: Future)

If you’ve always wanted to master a pistol squat, but struggled, then a shrimp squat may be more achievable (albeit it’s still hard). Like a pistol squat, the shrimp squat requires you to squat down on one leg, but instead of having the other leg extended out in front of you, you have it curled behind you and the aim is to get your knee to touch the floor. It targets the quads and requires very good ankle, knee and hip mobility.

How you do it:

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1. Spanish squat#

2. Cossack squat#

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3. Prisoner squat#

4. Anderson squat#

5. Shrimp squat#

1. Spanish squat

2. Cossack squat

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3. Prisoner squat

4. Anderson squat

5. Shrimp squat