Squats are one of the most useful movements you can include in a strength-training routine.
They help build lower-body strength, support everyday movement, and can be adjusted in several ways depending on your goals, experience level, and comfort.
Changing your stance can also shift the emphasis to different muscle groups, challenge your balance, and keep your workouts from feeling repetitive.
This movement guide is part of M³: Motivation • Movement • Meal Prep with Charlotte Blais of Blue Chip Maintenance, where the focus is on practical ways to keep moving, build strength, and stay consistent.
Why Squat Variations Matter
A traditional squat is a great place to start, but it's not the only option.
Different squat variations can help you:
- Challenge your muscles in new ways
- Improve lower-body strength
- Build balance and stability
- Work one side of the body more independently
- Add variety to your workouts
- Become more comfortable with different movement patterns
You don't need to do every variation in every workout. Think of them as different tools you can use depending on what you want to work on.
1. Traditional Squat
The traditional squat is the foundation for many lower-body exercises.
Start with your feet about shoulder-width apart and your toes slightly turned outward.
Brace your core, keep your chest lifted, and send your hips back and down as though you're sitting into a chair. Keep your knees moving in the same direction as your toes as you lower.
Press through your feet to return to standing.
Targets: Quads, glutes, and hamstrings
Focus: Building overall lower-body strength
This is a great variation to practice first because it helps you become comfortable with the basic squat movement.
2. Sumo Squat
For a sumo squat, take a wider stance than you would for a traditional squat and turn your toes outward.
Keep your torso tall and lower your hips between your legs. Your knees should continue tracking in the same direction as your toes.
Push through your feet to return to your starting position.
Targets: Glutes, quads, and inner thighs
Focus: Building lower-body strength while working from a wider stance
The wider position can make the movement feel very different from a traditional squat and adds another useful option to your routine.
3. B-Stance Squat
The B-stance squat, sometimes called a kickstand squat, is a helpful bridge between regular squats and more challenging single-leg movements.
Place one foot slightly behind you with the toes lightly touching the floor.
Your front leg should do most of the work, while the back foot acts as a kickstand for balance.
Lower into the squat under control, keeping most of your weight through the front leg.
Targets: Primarily the glutes and quads of the front leg
Focus: Building single-leg strength, stability, and awareness of side-to-side differences
This variation can be especially useful when you want to challenge one leg at a time without completely removing the support of the other foot.
Start With Control Before Adding Weight
It can be tempting to add resistance right away, but good movement comes first.
Start with your body weight and focus on how the exercise feels.
Keep your core engaged, move with control, and use a range of motion that feels comfortable for your body.
Once the movement feels steady and consistent, you can gradually add resistance with dumbbells, kettlebells, or other equipment if appropriate for you.
Your Squat Doesn't Have to Look Like Someone Else's
Everyone's body moves a little differently.
Hip structure, ankle mobility, leg length, experience, and comfort can all affect how your squat looks.
The goal isn't to copy someone else's exact position. The goal is to find a strong, controlled movement that works for your body.
If one stance doesn't feel comfortable, try adjusting your foot position slightly or reducing your depth.
Keep Showing Up
Strength isn't built in one workout.
It comes from repeating the basics, practicing good movement, and gradually becoming more confident over time.
Some days you may feel strong. Other days you may need to move more slowly or use less resistance.
Both still count.
💪 Consistency over perfection. Every controlled rep is a step toward becoming stronger.
Keep moving, keep practicing, and give yourself time to get stronger.
