Do you want stronger legs, better balance, and a stronger core? One simple exercise can help with all of that: squats!
Squats are powerful because they work many muscles in your legs—like your thighs, hips, and glutes—and even your stomach muscles (core). The best part? You don’t need a gym. You can do them anywhere!
But if you feel confused or unsure where to start, don’t worry. This guide will show you 5 simple squat variations you can try at home. Whether you’re new to exercise or just want to stay strong as you age, these squats will help you feel confident and strong.
1. Bodyweight Squats (Beginner-Friendly)
This is the basic squat. No equipment needed. Just your body!
How to do it:
- Stand with your feet shoulder-width apart.
- Keep your back straight and your chest up.
- Stretch your arms out in front of you to help with balance.
- Push your hips back like you’re going to sit on a chair.
- Lower your body until your thighs are parallel to the floor.
- Make sure your knees stay in line with your toes.
- Push through your heels to stand back up.
Tips:
- Breathe in as you go down, breathe out as you stand up.
- Keep your weight in your heels, not your toes.
2. Wall Squats (Support & Balance)
Feeling wobbly? Wall squats give you extra support while still working your legs.
How to do it:
- Stand with your back against a wall.
- Step your feet forward so you can slide down the wall.
- Slowly lower your body until your thighs are parallel to the floor.
- Hold this position for 5–10 seconds.
- Push yourself back up using your legs.
Why it’s great:
- Safer for people with balance issues.
- Strengthens your thighs and builds endurance.
3. Chair Squats (Safe & Simple)
Chair squats are perfect if you’re unsure about your balance or if you’re just starting out.
How to do it:
- Stand in front of a sturdy chair.
- Place your feet hip-width apart.
- Push your hips back and lower your body like you’re going to sit.
- Touch the chair lightly (or sit fully if needed).
- Then stand back up.
Why it works:
- Builds confidence.
- Safe and easy for all fitness levels.
4. Leg Press (For Gym or Home Machine Users)
If you have access to a leg press machine, this is a low-impact way to build leg strength.
How to do it:
- Sit in the machine with your feet flat on the footplate.
- Press the plate up slowly by straightening your legs (don’t lock your knees).
- Bring it back down with control.
Benefits:
- Safe for people with knee pain.
- You can adjust the weight to your level.
Goblet Squats (Build Strength Faster)
Once you’re confident with the basic squats, try adding some weight!
How to do it:
- Hold a dumbbell or kettlebell close to your chest.
- Stand with feet shoulder-width apart.
- Lower your body into a squat while holding the weight.
- Keep the weight close to your chest and your back straight.
- Push through your heels to stand up.
Why try this:
- Builds more strength.
- Great step before barbell squats.
Final Thoughts
Whether you’re young or growing older, these 5 squat variations can help you stay strong, balanced, and confident. Start with the one that feels right for you. There’s no rush!
And remember, your fitness journey doesn’t have to be complicated. With simple, smart movements like these, you can improve your health every day.
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