The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs and glutes the most.
Bulgarian Split Squat
This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.
The Sumo Squat
The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.
Back Barbell Squat
The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.