Different Types of Squats for a Strong and Sculpted Body

Having a great lower body and well-sculpted buttocks is the stuff that dreams are made of, at least for most women. However, that enviable bikini body does not come easy, but instead, it takes a lot of efforts and dedication to achieve.

Good news is there is one killer exercise that can give you that excellent toned lower body and an incredible buttocks lift. Fitness experts swear by this exercise to achieve that sculpted lower body. You guessed it right! We are talking about Squats.

There are different types of squats for a strong body at Indian Workouts and many fitness experts, power lifters, bodybuilders and athletes include this powerful body weight workout to their fitness routine. Below is the list to consider. This lower body target pretty much all the muscles of the lower body, including thighs, hips and buttocks, quadriceps femoral muscles and hamstrings.


So, should you do cardio (aerobic) exercises or strength-training (using your own body weight) to lose weight? Well, if you ask me there is the importance of both in sculpting out the perfect body! You cannot ignore the fact that you need to build muscles too. Yes, body weight workouts should be an integral part of your fitness regime,  it is even more important to include it as you age, as there are more wear and tears in your muscles.

It is strength-training by using your own body weight as equipment. Now, the best part of these workouts are completely free, guess why? You do not need any fancy expensive equipment to do them and what’s more, they can take care of your blood vessels, heart, lungs, brings about hormonal balance and increases brain activity. Let’s chart out some of the different types of squats for a toned and lifted the buttocks.


Different Types of Squats

This is the perfect workout for anyone who is looking to strengthen the lower body. Most of the good fitness routines include this exercise. It engages quads, hamstrings, hip adductors, glutes, calves, and abdominals.

  1. Body Weight
    This is the equipment-free regular workout without any equipment that you must do every day. Thankfully, you do not need your dumbbells, barbells, or kettle-bells. That’s right you need just your body weight.

First, stay in the basic exercise form, keep your feet hip-distance apart and see that your feet are slightly pointed out, stay in the correct form and move down till your knees form a 90-degree angle and balance your weight on your heels as you push yourself so that you can get back to the starting position. Do not hinge forward while you move down to this lower body exercise! Maintain a flat back throughout the entire duration.


  1. Plie
    For performing this exercise you keep your feet hip-distance apart and keep your feet angled slightly outward. It is pretty similar to a regular lower body workout. Keep your back straight, and bend your knees outward and not straight. This helps work on your inner thighs. To make this more potent you can grab a kettle bell, but even with body weight, this works great.
  2. Single Leg
    Move down on one leg. Yes, that’s right you can just lift your left leg and keep it either behind you or as straight as possible right in front of you while you squat down on first on the right leg and then on the left leg and vice versa.
  3. Pulse
    This one is as hard as it looks easy! Get into basic form of exercise and as you reach the bottom of the exercise, don’t go all the way down instead come halfway up and get back into the workout position again. Then “pulse” away till you are done, not when you are tired. Your thighs will feel like they are no more.
  4. Plyometric
    This exercise is another scorcher. This is like a body weight movement and when you lower to the bottom of the move, you can explode all the way up and again land down softly.
  5. Goblet
    This almost looks like it is a twin to the plie squat. Here, your feet stand wider than your hip and ensure your feet is angled outward. Drop down low, as low as possible and move up again like a regular squat exercise.
  6. Reach and Jump

Combine strength and cardio in this move. Perform a normal movement  and then explode up, reaching your arms straight overhead as you do so. Try to go for at least 15 reps, take a quick breather before the next set.


  1. Chair Pose

Stand normally with your feet hip-distance apart and move in a way that your thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while you swing the left arm right outside your right knee. Return back to the starting position and do the same on the other side.

Doing Body-weight movements are one way of showing lots a love to the lower part of the body ‘cause it helps to shape and sculpt your body just the way you like it, but always ensure to maintain proper form first. Squat exercises aren’t the easiest to do and most people do not pay enough attention to proper form.


They let their shoulders droop, knees instead of right above the ankles either too forward or too backward.  So get the form right and then start adding other more intense variations, to your workout regime. Make it more intense by adding more repetitions. Keep on squatting and you will soon get the results you want.

Also, to make your workout regime more successful you have to eat right, as they say, abs are made in the kitchen. Not only abs, but your body is shaped by what you eat. So, eat right and yes, squat more.