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8 Best Squat Workouts for Women

8 Quick Tips for Burning Off Extra Weight

Leg-extensions, lying-leg curls, and other similar workout machines seem like a comfortable alternative to the squat rack for women looking to tone their legs and glutes. However, while these machines are great for targeting specific muscle groups, compound exercises like the squat take the cake.

The squat utilizes different muscle groups, allows for emphasis on several parts of the lower body, and requires great amounts of energy to complete. This means a fast heart rate, fat burn, and muscle growth.

Let’s take a look at the best squat workout for women and review some basics. While you’re at it, watch our accompanying video to see Trainer Mike Jackson and Lindsey demonstrate and discuss key points.

The Squat and Its Variations

There are numerous squat exercises, each with varying form to target different parts of the legs and glutes. Here’s a look at the squat variations covered in the “Best Squat Workout for Women” video:

  • Bar Squat
  • Front Squat
  • Plié Squat
  • Smith Machine Squat
  • Sumo Squat
  • Close-Stance Squat
  • Frog Squat
  • Plyometric Jump Squat

For each squat exercise, it is recommended to squat to parallel. Health professionals indicate squatting deeper than parallel may compromise knee joints and ligaments and runs the risk of injury.[1]

Trainer Mike Jackson recommends doing about 12-20 reps and taking a 90 second rest in between sets.

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    Comments (2)


    December 20, 2015

    Healthy weight gain

    I’ve been losing weight for the past year, without trying. I’m 5’2 weigh 100 lbs. and I hate looking in the mirror. I always said I wanted to be thinner, my highest weight 140 lbs. about 5 years ago. I try to eat more and more but I’m not gaining weight. Someone please help me!!! I drink coffee and smoke cigarettes. I’m going to quit smoking this week and cut down on my caffeine intake. I also just purchased Boost Plus which has 360 calories, as a form of weight gainer. If anyone has any recommendations for me please feel free. It’s really starting to affect my self esteem. I look like a skeleton, my face is so thin. I was my happiest at 112-115. I never thought I would have this problem, I’ve always wanted to lose weight, never happy with my body image. Please help, my life depends on it!


      January 19, 2016

      RE: Healthy Weight Gain

      Hi Heidi,

      Have you had your thyroid levels checked? It very well could be hyperthyroidism, which is generally caused by an autoimmune disorder or too much iodine in the diet. Request a thyroid panel. TSH levels are good indicators, but it’s best to get your T4 levels checked too, and if you can, even the T3. I’m not an expert by any means; I’m just a sufferer of the opposite: hypothyroidism. Good luck to you!

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