The 15 Best Types of Squats for Women for a Better Butt Workout

Squats — you may love them or hate them but it’s undeniably the best exercise to transform your lower body.

If you want stronger legs and a more shaped butt, squats are the exercises to do routinely.

But squats aren’t just great for glutes. They also work your abs and core.

This simple, classic, and functional move also works every muscle in your body—from your calves to shoulders.

Depending on the squat you’re doing you may even work your arms too.

If you’re here to squat, scroll down.

1. Squat

• Stand with your feet slightly wider than shoulder-width apart, with your arms crossed out in front of you.
• Keeping your back straight, bend your knees until your thighs are parallel to the floor.
• Hold this position for 2 seconds, then return to the starting position. This is the most basic squat.

2. Resistance Band squat

• Start by putting both legs inside a 20-inch mini-band, placing it so it rests just above your knees.
• Stand straight with your feet slightly wider than shoulder-width apart. Keep your arms at your chest level out in front of you.
• Push your hips back and bend your knees until your thighs are parallel to the floor. Hold for 2 seconds, then return to the starting position. 

3. Wall Squat

• Stand 2 feet away from a wall, with your feet slightly wider than shoulder-width apart, then lean back until your back is resting flat against it.
• Extending your arms straight out in front of you, bend your knees until your thighs are parallel to the floor.
• Hold this position for 2 seconds, then slowly return to the starting position.

4. Stability Ball Squat

• Hold a Stability ball behind you and stand so that the ball is pinned between your back and the wall.
• Place your feet about 2 feet in front of your body. Keeping your abs tight back in contact with the ball, lower your body until your upper thighs are at least parallel to the floor.
• Hold this position for 2 seconds, then slowly return to the starting position.

5. One Leg Squat

• Stand straight with your feet slightly wider than shoulder-width apart and your arms extended out in front of you.
• Stand on your right leg with your left leg extended as high as possible out in front of you.
• Lower your body until your right thigh is parallel with the floor, keeping your left leg elevated.
• Hold this position for 1-2 seconds, then slowly return to the starting position.

6. Partial one leg squat

• Stand on your left leg on a bench or workout-step that is knee-high. Extending your arms out in front of you.
•  Lower your body about 6 inches.
• Hold for 1-2 seconds, then slowly return to the starting position.

7. Dumbbell Front Squats

• Stand straight, feet slightly wider than shoulder-width apart, holding a dumbbell in each hand down by your sides.
• Raise the dumbbells and let them rest on your shoulders, but do not let them go.
• Slowly lower your body until your thighs are parallel to the floor.
• Hold for 1-2 seconds, then slowly return to the starting position. 

8. Goblet squat

• Stand straight with your feet slightly wider than shoulder-width apart, grasp and hold a dumbbell vertically in front of your chest, with both hands holding one end of the dumbbell.
• Slowly lower your body down, as far as you can comfortably go, hold for 2 seconds, then slowly return to the starting position. 

9. Sumo squat

• Stand straight with your feet twice as wide as shoulder-width apart. Hold a dumbbell perpendicular to the ground with both hands.
•  Slowly lower your body until your thighs are parallel to the floor, with your knees pointing out to the side.
• Hold for 1-2 seconds, then slowly return to the starting position. 

10. Dumbbell Squat

• Stand straight with your feet slightly wider than shoulder-width apart. Hold a dumbbell in each hand with your arms down by your sides.
• Slowly lower your body until your thighs are parallel to the floor.
• Hold for 2 seconds, then return to the starting position. 

11. Dumbbell Overhead Squat 

• Stand straight with your feet slightly wider than shoulder-width apart.
• Hold a dumbbell in each hand and raise them straight up above your shoulders. Your palms should be facing outward and your arms should be fully extended. 
• With your abdominal muscles held tight and your hips pushed back, slowly lower your body until your thighs are parallel to the floor.
• Hold for 2 seconds, then slowly return to the starting position and repeat. 

12. Barbell Front Squat 

• Place a barbell on the rack at chest height. Stand straight with your feet slightly wider than shoulder-width apart.
• Cross your arms and place your hands on top of the barbell. Keep your upper arms parallel to the floor and dismount the barbell from the rack.
•  Slowly lower your body until your thighs are parallel to the floor. Hold for 2 seconds, then slowly return to the starting position.

13. Barbell Back Squat

• Hold the barbell on your forearms, let it rest on your shoulders, holding it with your hands slightly wider than shoulder-width apart.
• Tighten your abs and core to lower your hips until your thighs are parallel to the floor.
• Hold for 2 seconds, then slowly return to the starting position.

14. Overhead Barbell Squat

• Stand straight with your feet slightly wider than shoulder-width apart. Using an overhand grasp, raise a barbell straight overhead and slightly behind your head.
• Slowly squat down to lower your body until your thighs are parallel to the floor.
• Hold for 2 seconds, then slowly return to the starting position. As you grow more familiar with this move, you can squat deeper to further strengthen your muscles. 

15. Barbell Squat-Heels Raised

• Place and holds a barbell on your upper back with an overhand grip. Squeeze your shoulder blades together and tighten your abs to maintain core stability.
• Stand with your feet shoulder-width apart and place heels on a pair of five-pound weight plates resting on the ground.
• Bend your knees and squat down by lowering your hips. At the bottom of the position, your knees should be about 90 degrees with thighs parallel to the floor.
• Hold for 2 seconds then explode upward back to the starting position pushing through your heels.

Also, check out: Common Squat Mistakes to Avoid