20 Squat Workout for Strength Power and Fat Loss

Squats are one of the most effective lower-body exercises, targeting the glutes, quads, hamstrings, and core. Whether you’re training for strength, hypertrophy, or fat loss, incorporating squat variations into your workout plan can help you build muscle, improve balance, and increase metabolic rate. In this comprehensive guide, we’ll walk you through 20 of the best squat workouts, perfect for the gym or home, and scalable for beginners to advanced lifters.

Why Squats Should Be in Every Workout Routine

Before jumping into the workouts, let’s understand why squats are so essential:

• Full-body engagement: Though they primarily target the lower body, squats also recruit your core, back, and even shoulders (especially in weighted variations).
• Functional strength: Squats mimic everyday movement patterns, helping you improve mobility, posture, and athletic performance.
• Hormonal boost: Compound movements like squats stimulate testosterone and growth hormone release, aiding in muscle growth and fat burning.
• Calorie burning: Squats burn more calories than isolation exercises due to the amount of muscle activated.

Tips for Safe and Effective Squatting

• Always warm up before doing squat workouts.
• Keep your core braced and chest lifted.
• Avoid letting your knees cave inward.
• Keep your weight balanced through your heels and mid-foot.
• Control the movement, especially during the eccentric (lowering) phase.

Best 20 Squat Workouts to Build Strength and Burn Fat

Below are 20 squat variations you can rotate through weekly for variety, challenge, and results.

1. Bodyweight Squat

Perfect for beginners, warm-ups, or high-rep circuits.

How to do it:
Stand shoulder-width apart, squat down until thighs are parallel to the ground, and push back up.

Reps: 3 sets of 15–20 reps

2. Goblet Squat

Ideal for teaching good form and adding resistance without a barbell.

Equipment: Dumbbell or kettlebell

Reps: 3 sets of 12–15 reps

3. Barbell Back Squat

The king of strength training.

Target: Glutes, quads, hamstrings, lower back

Reps: 4 sets of 6–8 reps (for strength) or 3 sets of 10–12 (for hypertrophy)

4. Front Squat: 20 Squat Workout

Places more emphasis on the quads and core.

Equipment: Barbell or dumbbells

Reps: 3–4 sets of 8–10 reps

5. Sumo Squat

A wider stance variation that targets inner thighs and glutes.

Equipment: Bodyweight or dumbbell

Reps: 3 sets of 12–15 reps

6. Bulgarian Split Squat

A unilateral exercise that challenges stability and leg strength.

Equipment: Dumbbells (optional)

Reps: 3 sets of 8–12 reps per leg

7. Jump Squat: 20 Squat Workout

An explosive movement ideal for HIIT and fat burning.

Equipment: None

Reps: 3 sets of 10–15 reps

8. Overhead Squat

An advanced variation that tests flexibility, coordination, and core strength.

Equipment: Barbell or PVC pipe

Reps: 3 sets of 6–8 reps

9. Hack Squat (Machine or Barbell)

Targets the quads with a fixed movement pattern.

Reps: 3 sets of 10–12 reps

10. Zercher Squat

The bar is held in the crooks of your elbows, emphasizing the core and upper back.

Reps: 3 sets of 8–10 reps

11. Box Squat: 20 Squat Workout

Great for learning depth control and developing power from the bottom position.

Equipment: Box and barbell

Reps: 4 sets of 6–8 reps

12. Pause Squat

Improves control, stability, and time under tension.

Tip: Pause at the bottom for 2–3 seconds.

Reps: 3 sets of 6–8 reps

13. Wall Sit

An isometric squat variation perfect for endurance and burn.

Duration: Hold for 30–60 seconds, 3 rounds

14. Landmine Squat: 20 Squat Workout

Easier on the joints and ideal for beginners transitioning to barbell work.

Reps: 3 sets of 10–12 reps

15. Dumbbell Split Squat

A simpler alternative to the Bulgarian split squat, still highly effective.

Reps: 3 sets of 10 reps per leg

16. Pistol Squat

A one-legged squat that builds balance, mobility, and strength.

Tip: Start with assisted versions holding onto a surface.

Reps: 3 sets of 6–8 reps per leg

17. Kettlebell Squat to Press

A full-body compound move combining lower and upper body work.

Reps: 3 sets of 10–12 reps

18. Resistance Band Squat: 20 Squat Workout

Adds constant tension throughout the movement—perfect for at-home workouts.

Reps: 3 sets of 15 reps

19. Tempo Squat

Slowing the lowering phase increases muscle tension and strength.

Tempo Example: 3 seconds down, 1 second pause, 1 second up

Reps: 3 sets of 8–10 reps

20. Cyclist Squat

A narrow-stance squat variation that heavily targets the quads.

Tip: Raise heels on a plate or wedge.

Reps: 3 sets of 12–15 reps

Squat Workout Plans by Goal: 20 Squat Workout

You can mix and match squat variations depending on your fitness goals. Here are some sample templates:

Fat Loss Circuit (HIIT Style)

Perform each exercise for 40 seconds, rest for 20 seconds.

1. Jump Squats
2. Wall Sit
3. Kettlebell Squat to Press
4. Bodyweight Squat
5. Resistance Band Squat

Repeat for 3–4 rounds.

Muscle Building Routine: 20 Squat Workout

Split this across two leg days:

Day 1 (Quad-focused)

• Barbell Back Squat
• Front Squat
• Cyclist Squat
• Dumbbell Split Squat

Day 2 (Glute/Hamstring-focused)

• Sumo Squat
• Bulgarian Split Squat
• Pause Squat
• Kettlebell Squat to Press

Reps: 3–4 sets of 8–12

Balance and Stability Plan

Great for athletes or older adults:

• Pistol Squats (assisted)
• Wall Sit
• Resistance Band Squats
• Landmine Squats
• Dumbbell Split Squats

Common Squat Mistakes to Avoid: 20 Squat Workout

Even advanced lifters make mistakes. Here are a few to watch for:

• Knees caving inward – indicates weak glutes or tight hips.
• Heels lifting off the floor – often due to ankle mobility issues.
• Forward leaning – weak core or poor thoracic mobility.
• Shallow depth – aim for at least thighs parallel to the floor for full benefit.

How Often Should You Do Squat Workouts?

For most lifters, squatting 2–3 times per week is ideal. Vary intensity and squat types to avoid overtraining. For example:

• Monday – Heavy back squats
• Wednesday – Bodyweight or banded squats
• Friday – Front or split squats

Master Your Squat Game: 20 Squat Workout

Squats are more than just a lower body workout—they’re a foundational movement for total-body strength and function. Whether you’re training with dumbbells at home, lifting heavy in the gym, or using just your body weight, squats can be modified to meet your needs.

Incorporate these 20 squat workouts into your routine, progress gradually, and focus on good form. Over time, you’ll see improvements in strength, endurance, mobility, and overall fitness.

Want more effective workouts?
Subscribe to our blog or follow us on Pinterest for new routines, challenges, and fitness tips!