Recent Posts



7 Different Squat Variations & Benefits

In case you didn't know, we are running a #100SquatChallenge for the month of March. That's right! 31 days, 100 reps everyday & 7 different variations.

Squatting is one of the most important, basic and functional of all human movements.

To serve as a little extra motivation for the challenge, and for those of you who are just curious; here are the benefits of the 7 different variations we chose.

In fact, there are so many different types of squats you could literally do them every day for an entire month and never do the same kind twice.

Squats are one of the best exercises for building lower body strength and sculpting tight glutes, hamstrings, and quadriceps. They help improve pain-free mobility and flexibility by encouraging full extension and contraction throughout the hips.

So here are the benefits of our 7!

1. Basic Squat

Level of difficulty: Beginner

The standard squat sets the foundation for all of the squat variations you’ll see here. It’s also one of the most basic functional movements humans use on a daily basis for sitting and picking things up.

2. Pulse Squat

Level of difficulty: Beginner-advanced

Pulse squats are an amazing way to take regular squats to the next level.

They might not look as difficult as regular squats, but the small pulses add up to a killer burn for your entire lower body. This is because when you stay in a squat and pulse, you keep your lower body muscles under constant tension without rest.

3. Curtsy Squats

Level of difficulty: Beginner

Curtsy squats shift focus to your inner and outer thighs, while also targeting your glute medius muscle that help give your bum that coveted lift.

In our demo video, (live on our Instagram) you’ll see how to do a curtsy squat correctly.

4. Squat with Side Leg Raise

Level of difficulty: Beginner

This squat variation is a triple threat that lifts and tones your glutes, hamstrings, and quads, sculpts your outer thighs, and gets your heart rate elevated to help burn off stubborn fat.

5. Jump Squats

Level of difficulty: Intermediate-advanced

There’s no burn like the burn you experience doing jump squats.

These squats will tone your entire lower body in record time, while also melting fat and building explosive strength. This will improve your power during any movement, while also increasing your metabolic rate to burn more calories even at rest.

6. Squat w. kickback

Level of difficulty: Intermediate-advanced

The squat kickback is a more dynamic version of the regular squat, with an additional kickback movement. If you're trying to work on your glutes, the squat kickback is a great exercise to add to your workout routine. You will see improvements in muscle strength and also in core stability and balance.

7. Side step into a squat

Level of difficulty: Intermediate-advanced

Lateral side step exercises work the thigh muscles. The more lunges and squats you do, the stronger your quads, hamstrings, hips and glutes will be.


PS: It's day 5! 100 reps of the squat w. kickback.



Connect with us

  • Instagram Social Icon
  • LinkedIn Social Icon
  • Twitter Social Icon
  • YouTube Social  Icon
  • Facebook Social Icon

Email us at:


Windhoek Namibia

©2018 by SWEAT FITNESS. Proudly created with