You know that the humble squat is one of the best exercises there is for building lower body strength—and you're probably already working them into your fitness routine pretty regularly. Good for you. Outside of building muscle, squats can amp up human growth hormone production, improve your flexibility, and reduce your risk for injury in your other athletic endeavors.

But while most of us do the traditional back and front squat, there are several other variations on the classic move you'd be remiss to forget. Whether your goal is to get shredded, stay in shape, or simply to feel (and look) good, you should be switching up your squat variations regularly, says New York City-based personal trainer Nick Rodocoy.

Here are the top seven squat variations that will help you to build a rock-solid physique.