Which Squat Should I Use?

The squat is an exercise that mimics many of the actions we make in daily life and in sport, making it one of the most functional exercises there is. Check out some of the benefits of a bunch of squat variations below:

Back Squat

- The most well-known of the squats.

- Has more glute, hamstring, and lower back activation than most other variations.

- Is used in competition.

- Can be loaded heavier than other squat variations.

Front Squat

- Emphasizes quads and core.

- Strengthens upper back.

Overhead Squat

- Highlights weaknesses.

- Strengthens and stabilizes shoulders, core and lower body.

- Enhances mobility in the shoulders, hips and ankles.

- Increases strength, mobility and technique for the snatch.

Zercher Squat

- Front loaded squat that avoids pain in the extended wrist position used during a front squat.

- Can be done when there is injury to the hand or wrist.

- Allows for front loading when there is a lack of shoulder and wrist mobility.                                  

- Strengthens lower back and core.                  

Front Loaded Sandbag Squat

- One of the best versions of the squat to correct excessive forward lean.

- Teaches the body to adapt to changing stimulus as the bag shifts and changes with each rep.

Goblet Squat

- Good variation to teach the squat movement.

- Good to use with regressions such as the sit-and-stand/box squat.

Kettlebell Front Squat

- Strengthens lower back and core.                                               

- Strengthens the upper extremity and shoulder.

Racked Kettlebell Front Squat

- Strengthens lower and upper back, core, and shoulders. 

Bear Hug Squat

- Corrects excessive forward lean.

- Discourages knee valgus.

Single Leg Squat

- Improves balance.

- Increases unilateral lower extremity and hip strength.

Cossack Squat

- Improves mobility in the hips, knees and ankles.

- Have a better crossover of strength for sports that require lateral movement, such as skiing and running.

- Enhances core strength.

- Can strengthen the pelvic floor so long as technique is emphasized over load. Too high a load can put too much pressure on the pelvic floor.

Split Squat

- Unilateral strengthening of the lower limb.

- An easier single limb strength exercise for those with balance issues.

- Improves balance.

Bulgarian Split Squat

- Unilateral strengthening of the lower limb.

- Can correct side-to-side muscular imbalances.

- Reduces stress on the back knee in those with patellofemoral pain.

- Improves stability/balance.