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Squats are a game-changer exercise if you aim to target the lower body and build muscle. They become even more effective when you try these 11 squat variations.

Former Miami women's basketball stars Haley and Hanna Cavinder showed off their latest workout routine on social media.

There's more than one way to squat. We'll go over 45 options to help you change things up, regardless of your fitness level.

You can load the squat using dumbbells, barbells, kettlebells and sandbags. "Not only is the squat a functional move that mimics everyday life, ... goblet squats, sumo squats and more.

Sumo, smith or skater – these squat variations are perfect for home or the gym. Sumo, ... 19. Off-set kettlebell squat. This lopsided move gives your core no choice but to step up.

Box Squat (3 sets of 12 reps) Split Squat (3 sets of 10 reps per leg) Sumo Squat (3 sets of 12 reps) Jump Squat (3 sets of 8 reps) Directions: Perform each squat variation for the listed number of ...

The Sumo Squat. This is the easiest variation to learn. ... A kettlebell is preferred here, because a plate or dumbbell might reduce the range of motion even more than usual.

The sumo squat, by contrast, keeps the kettlebell safely between your legs and below your midpoint throughout. That means, once you've dialed in the technique, you can use a reasonably heavy ...

Sumo squat vs normal squat benefits: Sumo squat: A big benefit of sumo squats is that they can increase your range of motion and strengthen your inner thighs, which you may not get from regular squats ...