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Squat exercise has several benefits. From burning a lot of calories in the body to maintaining your overall fitness, squats are a great workout routine to add to your fitness regime.

Besides working your core, squats also help target major muscle groups in the leg including the glutes, quads, hamstrings, and calves. That said, not only do they help burn and shrink your thigh fat, they also help tighten your butt.

For those of you who are trying to lose lower body weight while keeping their glutes intact, here are some squat variations you should try!

Also read: 6 plank variations to shrink your belly fat faster

Also read: Weight loss: Combine THESE cardio and weight training exercises to break monotony and get better results

Step 1: Stand with your feet hip-width apart, toes slightly extended outwards, arms at your sides, palms in.

Step 2: Slowly bend your knees, push your hips back, while tightening your core, keeping your back flat and your chest lifted.

Step 3: Simultaneously, bend your elbows and bring your palms together in front of your chest.

Step 4: Go back to the initial standing position and squeeze your glutes. That's one rep.

Step 1: Stand with your feet shoulder-width apart, toes slightly extended outwards, arms at your sides, palms in.

Step 2: Keeping your core engaged, back straight and chest lifted, bend your knees and push your hip backwards.

Step 3: With your elbows bent, bring your palm in front of your chest.

Step 4: Return back to the standing position, while clenching your glutes. That's one rep.

Step 1: Stand with your feet shoulder-width apart.

Step 2: Get in a regular squat position.

Step 3: Keep your core engaged and jump up explosively.

Step 4: As you land, lower your body back into a squat position. This completes one rep.

Step 1: Stand with your feet together, hands by your sides, palms in.

Step 2: Jump and extend your feet out, landing into a sumo squat position.

Step 3: At the same time, cross your forearms in front of your chest.

Step 4: Keeping your core engaged, jump back into a standing position, with your feet back together and arms raised overhead.

Step 1: Stand with your feet hips-width apart. Keep your toes slightly turned out.

Step 2: Hold a kettlebell in both hands at your chest.

Step 3: Engage your core and with your back flat and chest lifted, shift your weight to your heels, bend your knees and push your hips back, lowering to a squat position.

Step 4: Return back to a standing position and that is one rep.

Step 1: Stand with your feet slightly wider than hip-width apart.

Step 2: Hold a pair of dumbbells in each hand and place it down by your sides.

Step 3: Bring the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder.

Step 4: With your head facing forward, your back straight, and your chest high, bend your knees and get into a squat position.

Step 5: As your thighs are parallel to the floor, rise back up to a standing position.

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