Squats don't just build strength and muscle, they also increase functional fitness — here's 3 of my favorites to try

a photo of a woman doing a squat hold — (Image credit: Shutterstock)

Squats don't just build strength and muscle; they're also a functional compound exercise because they work multiple muscle groups and joints and mimic the types of movements you'd do in real life outside the gym — picking something up, getting out of a chair or sitting down, for example.

The bodyweight squat is the first place to start when learning how to squat properly, but over time, you might want to add new squat variations. Most people like to learn the quad-dominant front squat and the back-body-dominant back squat, as you can arguably lift the heaviest.

But if you're here looking for some new movements to add to your strength program, here are three I love as a personal trainer — my clients love them too.

3 squat variations to try

Building strong legs and glutes will contribute toward a powerful lower body capable of climbing, swimming, running, walking and more.

As we get older, naturally, we begin to lose lean muscle mass. Muscle fibers are known as fast-twitch and slow-twitch; fast-twitch are responsible for quicker, more powerful efforts and tend to decline at a higher rate, which means strength and balance can also decline.

A consistent lower-body strength program can help you fight back, and any form of resistance training added to your weekly routine is a great place to start if you want to protect or build strength and muscle mass.

Give these three squats a try, and consider adding weight using resistance bands, kettlebells, dumbbells, or barbells.

1. Suitcase squat: Mobility

During suitcase squats, you'll hold a weight in each hand at your sides, arms extended, as if you're holding suitcases. You might find this works your core harder, especially as your body must resist rotation, which becomes more challenging if you hold one weight on one side only.

I like to lift really heavy kettlebells for this one, but you can also use dumbbells. Focus on pulling your shoulders back and down and keeping your back straight and long with your chest lifted.

Sit your hips back and down as if you're about to take a seat in a chair behind you and lower the weights either side of your legs as you squat. See if you can get your thighs parallel to the floor (remember, this isn't a deadlift), then drive upward through your legs to stand. If your chest falls forward, try to keep your torso upright.

I find clients notice more of a challenge in mobility, especially the hips and ankles. I want you to press through your big and little toes and heels, spreading your toes and pressing through the feet.

3-4 sets, 8-12 reps.

2. Eagle squat: Strength and balance

I always like to add a one-legged squat into the mix to challenge balance, stability and coordination. Single-leg variations are called unilateral exercises, as they challenge you to work your left and right sides independently. For most people, a dominant side will present itself, but over time you should be able to remove some imbalances.

Plant your weight into your left leg and hold a heavy weight with both hands at your chest. Wrap your right leg behind your left and tuck your right foot around the left ankle. Sit your hips back and down, and keep your chest lifted as you lower as far as possible into a squat. Pause at the bottom, then drive upward to stand.

Again, keep your spine straight and avoid leaning your chest forward. Always think about that chair behind you and try to sit into it. Remember to switch sides. Really focus on the action of your knees and ensure they're tracking out, not inward. You might notice your ankle mobility gets tested here, so only lower as far as you can without the heel lifting.

3-4 sets, 6-8 reps per side.

3. Wall press Bulgarian squat: Activation

The wall press Bulgarian squat technically unloads the back leg and allows you to focus on a forward lean, which emphasizes the glutes more and loads the front leg more than normal.

For this version, we're not so much using the wall for support but to create isometric tension in the back leg so it isn't resting. As you support your foot on the wall, press as hard as you can into it to activate the back leg, especially the hip and quad, then shift most of your weight into the front leg as you hinge forward at the hips and load the glutes.

Again, this is a unilateral exercise as you'll focus on one leg at a time. While the Bulgarian split squat loads the quads, it's a great move for hitting the glutes harder, with less pressure on the spine. Think better balance, strength, power and single-leg stability. I would always encourage runners and soccer players to incorporate this into their training.

Stand in front of a wall, shift your weight into your left leg, then step the right foot back against the wall. Press as hard as you can into the wall with your foot. If you feel confident, hold a heavy weight to your chest with both hands.

Hinge at your hips and lean forward with a straight spine. Bend your left knee and lower, tracking your right knee in an arcing motion toward the wall behind you. Pause at the bottom, then drive upward to stand. Remember to switch sides.

3-4 sets, 6-8 reps per side.

Verdict

a photo of a woman doing a Bulgarian split squat in a park — (Image credit: Getty/martin-dm)

Of course, we encourage you to train your whole body, so while these three types of squat can help build a strong lower body, you'll also need to think about upper-body workouts and core work for a more well-rounded program.

Consider progressing your workouts as you get fitter and stronger by adding more load, sets, variations, or reps as you improve; this is called progressive overload.

Strength training is a powerful anti-aging tool, and you don’t have to lift heavy weights to benefit from it. I encourage playing around with dumbbells, bodyweight, resistance bands, barbells, or kettlebells, and lifting at roughly 65-80% of your maximum ability. Even just one or two strength workouts a week can be beneficial if you can't manage more than that to begin with.

And did you know that one study published in Biology found 90 minutes of training per week could lower biological age by as much as four years? Let us know how you get on in the comments.

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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and taken on both 1:1 and group, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells.

She also coaches mobility and flexibility classes several times a week.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.