The history of the squat can be traced back to the early 1900s when it was performed on the toes with the heels together. It was more commonly known back then as the deep knee bend. During this time, most training was done using lighter weights for high repetitions.
Fast-forward to the present, and the squat is now firmly established as a full-body functional training movement. Alongside the bench press and deadlift, it’s known as one of the big three powerlifting exercises.
This is mainly because it requires multiple physical characteristics for successful performance, which makes it a good physical test. These include muscular strength, endurance, coordination, mobility, and balance.
Lifters of all ability levels make it the foundation of their training because of the many proven benefits of squats. Within this, different variations and weights are used to change the training focus and benefits.
11 Squat Variations
These are the 11 squat variations that should be included in your training program. The different movement patterns change the target focus and offer several useful benefits.
Barbell Squat Variations:
Bodyweight Squat Variations:
Dumbbell And Kettlebell Squat Variations:
Each variation should be programmed into your training depending on your workout goals. Use the exercise descriptions and technique guides to inform your decisions.
Squat Variations With Barbell
With a rich history dating back to the 1800s, the barbell remains a true resistance training staple. These are the best three types of squats you can perform using the tried and tested barbell.
Barbell Squat
The barbell squat is the traditional exercise commonly performed and associated with the squat. It uses the foundational movement pattern requiring you to squat a loaded barbell that rests on your upper back. This helps to improve functional movement, build leg muscle mass, and increase muscular strength.
The primary movers are the gluteus and quadriceps. They extend the hips and knees when coming out of the seated position. Secondary movers are the hip abductors, hamstrings, and core muscles.
How To Do
- Set up a barbell on a squat rack or squat stand. Place the barbell around chest height with the safety pins set halfway down.
- Stand in front of the barbell. Step underneath the barbell and grasp it using a double overhand shoulder-width grip. Allow the barbell to rest on your upper back with your elbows pointing down.
- Assume a shoulder-width stance with your toes pointing out slightly.
- Inhale and engage your core. Unrack the barbell and take a couple of steps back.
- Exhale and push your hips back while bending your knees to go down into a seated position. Keep a neutral back with your chest up and head facing forward.
- Pause briefly at the bottom position as your upper legs come parallel to the ground.
- Inhale and push through your feet to return to the starting position.
Tips
- Maintain core engagement to ensure a stable lifting position. This helps to prevent excessive lower back stress.
- Your knees should be in line with your feet at all times. Decrease the weight if your knees cave in or come out to the sides.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Hack Squat
The barbell hack squat uses the same lower body position but with a different loading pattern. Instead of the barbell being on your upper back, it’s behind your body with your arms straight. It may sometimes be referred to as a reverse deadlift. If it feels too uncomfortable, you can try a hack squat alternative.
Placing the barbell behind the back shifts focus onto the quadriceps. With this, it’s a challenging variation that requires additional core strength and lower back mobility.
The primary movers are the quadriceps. They extend the knees as you bring the barbell up. Secondary movers include the glutes, hamstrings, hip adductors, and erector spinae.
How To Do
- Set up a barbell in a suitable lifting area. Stand in front of it using a shoulder-width stance with the bar just behind your calves.
- Reach down and grasp the bar using a double overhand grip (palms facing backward). Assume a normal deadlift starting position with your knees bent, hips back, and chest up. Your torso should be slightly more vertical.
- Inhale and engage your core. Exhale and drive your feet into the floor. Extend your knees and hips to bring the barbell up.
- Pause briefly as you stand straight.
- Inhale and lower back to the starting position under control.
Tips
- Elevate your heels if you find it hard to maintain a vertical torso position. This reduces the mobility requirements.
- Avoid letting the barbell contact your glutes and hamstrings on the way up. Lower the load and practice keeping your hips more forward if this happens.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Front Squat
The front squat uses the foundational squat movement. However, the barbell is loaded on the front of your shoulders and upper chest rather than your upper back.
This takes the load off the lower back and places more focus on the quadriceps muscles. Because of this, it’s a great quad-building variation. Other front squat benefits include improved core stability and good glute muscle activation.
The primary movers are the quads and gluteus. They extend the knees and hips from the bottom position. The hamstrings, hip adductors, and core muscles work as secondary movers.
How To Do
- Set a barbell at chest height on a squat rack or squat stand.
- Come underneath the bar and assume a shoulder-width stance.
- Grasp the barbell using a slightly wider than shoulder-width overhand grip. Your palms should be facing the ceiling.
- Bring your elbows underneath the bar and forward. The barbell should be in front of you resting on your upper chest and front shoulders.
- Inhale and engage your core. Unrack the barbell and take a couple of steps back.
- Keep your elbows in line with your shoulders. Exhale and push your hips back while bending your knees to assume a seated position. Keep your chest up and head facing forward.
- Pause briefly at the bottom position as your upper legs come parallel to the ground.
- Inhale and drive through your feet to return to the starting position under control.
Tips
- Focus on keeping your elbows up at all times to maintain the balance of the barbell. Reduce the weight if you’re unable to keep them up.
- Keep your core engaged while maintaining a high chest. This stops the barbell weight from pulling you forward and causing lower back stress.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Bodyweight Squat Variations
Bodyweight squat movements have so much to offer when you correctly apply the different variations. These are the different types of squats that are worth your time and can be performed pretty much anywhere.
Pistol Squat
The pistol squat is an advanced single-leg squat variation. The movement pattern requires you to squat down while balancing on one foot. Because of this, it requires excellent lower body mobility, muscular strength, coordination, and flexibility.
The primary movers are the hamstrings, quads, hip abductors, hip adductors, and glutes. They flex your hips and knees while maintaining balance. Secondary movers include the core and calf muscles.
How To Do
- Stand straight with your feet hip-width apart. Your arms should be extended in front of you. Make sure your chest is up with your head looking forward.
- Inhale and engage your core. Shift your weight onto one leg while extending the opposite one to hip height.
- Exhale and drive your hips back while bending your straight leg. Maintain control as you lower to a seated position. Your bent leg should track over the same foot.
- Pause briefly at the bottom position when your working knee is fully bent,
- Inhale and push through your working foot to come back to the starting position under control.
- Swap legs and repeat the same technique cues.
Tips
- Bring your arms out in front of you with your hands together to maintain balance. They can also be by your side if preferred.
- Both phases should be done using controlled movement patterns. This helps to maintain balance and stability.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Sissy Squat
While the name suggests that it’s an easy variation, this certainly isn’t the case. The sissy squat requires you to squat down with your feet together and upper body lent back.
Your heels come off the ground while your upper legs come down to the floor. This requires mobility, muscular strength, core stability, and balance.
The quadriceps work as the primary movers. They extend your knees from the bottom position. The secondary movers are the glutes, core, iliopsoas, and calf muscles.
How To Do
- Set an adjustable bench to a 45-degree angle.
- Stand close behind the bench with your feet together. Place one hand on the top for balance and the other on your chest.
- Inhale and engage your core. Exhale and bend both knees while leaning backward. Raise your heels at the same time.
- Come down until you reach your maximum range of motion. Pause briefly at the bottom position.
- Inhale and extend your knees to come back to the starting position under control.
Tips
- Keep your feet together throughout the movement. This ensures targeted muscle activation.
- Make sure your anchor point is approximately hip height. An adjustable bench set to 45 degrees is a great example.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Bodyweight Squat
The bodyweight squat uses the traditional squat movement without additional weight. This makes it an excellent exercise for beginners looking to practice the proper squat form before progressing to weighted variations.
Performing bodyweight squats before exercise requiring jumping movements may enhance subsequent performance. This post-activation potential is something that requires more research.
The quadriceps and gluteus muscles work as the primary movers. They extend the knees and hips as you rise from the bottom position. The hamstrings, hip adductors, and erector spinae perform important secondary roles.
How To Do
- Stand straight with your feet shoulder-width apart. Keep your hands by your sides or cross them in front of you.
- Inhale and engage your core. Exhale and drive your hips back while bending your knees to assume a seated position. Your chest and head should be up with your head looking forward.
- Come down until your upper legs come parallel to the ground. Pause briefly at the bottom position.
- Inhale and extend your hips and knees to return to the starting position.
Tips
- Maintain a controlled movement tempo to ensure exercise focus. Avoid performing the repetitions quickly as this will take focus away from the primary movers.
- The bodyweight squat also works well after weighted squats to add more training volume. Program it as needed based on your training focus.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Jump Squat
The first part is the same as the normal bodyweight squat. However, as you come down to the bottom position, you explode back up to bring your body off the floor. With this, it’s great for improving functional movement, building explosive power, and developing conditioning.
The primary movers are the gluteus and quadricep muscles. They lift your body out of the bottom squat position. The secondary movers are the hamstrings, hip adductors, and erector spinae.
How To Do
- Stand straight with your feet shoulder-width apart. Bring your arms by your sides or crossed in front of you.
- Inhale and engage your core. Exhale and drive your hips back while bending your knees. The action should resemble sitting in a chair.
- Keep your chest up with your head looking forward throughout. Maintain a neutral back position.
- Lower down until your upper legs come parallel to the floor.
- As they reach parallel, inhale and powerfully extend your knees to explosively jump up. Maintain a tight body position.
- Come down onto the balls of your feet under control.
Tips
- Each movement should link using one fluid exercise pattern. Practice individual elements before bringing them together.
- Avoid swinging your arms to gain momentum. Use your lower body muscles as the primary movers.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Split Squat
The split squat is a single-leg squat variation meaning it works one leg at a time. The working leg comes in front while the non-working leg is at the back in a staggered stance.
The single-leg movement means it’s a great variation to work on potential muscular imbalances. This is a common occurrence in one-sided sports such as tennis and badminton. Alongside this, it can improve balance and develop coordination.
The quadriceps work as the primary movers. They extend the knee at the front leg. Secondary movers include the gluteus, hamstrings, and erector spinae muscles.
How To Do
- Stand straight with your feet hip-width apart. Keep your chest up with a neutral back position.
- Take a large step forward with one of your legs to assume a staggered position. Your front knee should be directly above your ankle. Your back heels should be raised off the ground.
- Inhale and engage your core. Exhale and lower your back knee until it’s just above the floor.
- Pause briefly at the bottom position as both legs maintain balance.
- Inhale and push through your front foot to return to the starting position.
Tips
- Keep your hands by your sides to maintain exercise balance. Avoid moving them around excessively.
- Your front knee should not go over your front foot. If it does, bring your legs further apart.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell & Kettlebell Squat Variations
While the barbell is often the first thought when squatting, using dumbbells and kettlebells can be equally as effective. Check out these three weighted variations.
Dumbbell Bulgarian Split Squat
The dumbbell Bulgarian split squat is a single-leg squat variation that builds on the bodyweight split squat. Instead of your back leg being on the floor, it places it on a raised surface. This provides an added workout challenge.
Performing this variation builds lower body strength and muscle mass, improves balance, and enhances mobility. The single-leg movement means it’s also good to recognize any potential muscular imbalances between legs.
The primary movers are the quadriceps. They extend the knee of the working leg at the front. The secondary movers are the hamstrings, glutes, and hip adductors.
How To Do
- Stand a few feet in front of a bench. A step or suitable raised surface can also be used.
- Grasp the head of the dumbbell with your palms facing each other and hands at shoulder height. Your elbows should be tucked in.
- Place one foot on the bench behind you. Bring your front leg forward slightly so you can bring your back leg down in an arc motion.
- Inhale and engage your core. Keep your chest up with your head facing forward.
- Exhale and bend your front knee while your back knee comes down toward the bench in an arc motion.
- Pause briefly at the bottom position as your upper leg comes parallel to the ground.
- Inhale and press through your front heel to return to the starting position.
Tips
- Focus on a point ahead of you during each repetition. This helps to maintain a balanced position.
- Your front foot should be far enough forward so your knee doesn’t extend past your toes. Adjust your position if needed.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Goblet Squat
The dumbbell goblet squat offers many of the same benefits as the traditional squat but with less lower back loading. This makes it great for those who need to work around low back pain or reduce the load.
With lower back pain accounting for 23%–59% of all weightlifting injuries, the goblet squat offers a useful variation. This is because the front-loading pattern puts less stress on the lower back region.
Furthermore, the front loading requires core stability and teaches you to keep an upright torso.
The primary movers are the quadriceps and gluteus muscles. They extend the knees and hips as you bring the dumbbell up. Secondary movers include the hamstrings, calves, and core muscles.
How To Do
- Stand with your feet shoulder-width apart. Grasp the head of a dumbbell with both hands with your palms facing each other. Bring it into your body at chest height with your elbows tucked in.
- Inhale and engage your core. Exhale and push your hips back while bending your knees. Lower into a seated position while keeping your chest up and head facing forward.
- Pause briefly as your upper legs come parallel to the floor.
- Inhale and push through your feet to return to the starting position under control.
Tips
- Ensure the dumbbell stays close to your body with your elbows tucked in. Lower the weight if you’re unable to maintain this position.
- The dumbbell should come directly between your knees as you assume the bottom position. Keep your core engaged to maintain stability.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Kettlebell Front Squat
The kettlebell front squat uses the same movement as a traditional front squat. However, instead of a barbell, a kettlebell is held in each hand at shoulder height. This requires slightly less upper body mobility meaning it can be a useful progression before performing the barbell front squat.
The front loading position shifts focus onto the quadriceps muscles. They act as the primary movers alongside the glutes. The secondary movers are the hamstrings, hip adductors, and core.
How To Do
- Stand straight with your feet shoulder-width apart. Grasp a pair of kettlebells using a double overhand grip and bring them to shoulder height. The bells should be on the outside of your arms with your palms facing each other.
- Inhale and engage your core. Exhale and drive your hips back while bending your knees. Come down into a seated position while keeping the kettlebells at shoulder height.
- Pause briefly as your upper legs come parallel to the floor.
- Inhale and drive through your feet to come back to the starting position under control.
Tips
- Keep your head and chest up throughout the movement. If you notice your shoulders hunching, lower the weight and reassess your form.
- Place plates underneath your heels if you’re unable to keep them on the floor. This reduces the mobility requirements.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Benefits Of Squat Variations
With so many squat variations on our list, it’s hard to narrow them down to just three. However, we’ve tried our best. These are the top three benefits that apply to the squat variations we’ve discussed above.
Break Through Plateaus
A workout plateau happens when you perform the same exercise or movement for an extended period. Over time, you become accustomed to the demands and adapt to the stimulus. This can halt or stop progress altogether.
Squat variations use different movement patterns which changes the exercise focus. This presents your body with a new stimulus. Therefore, each variation requires a slightly different challenge and different physical characteristics.
Because of this, squat variations offer a great way to break through plateaus. All you need to do is adapt your training based on your training focus and exercise goals.
Improve Functional Performance
Functional movements are those based on real-world activities or tasks of daily living. Good functional performance means that you can successfully perform these with no barriers.
Squat variations use essential functional movements widely used in activity and daily living. Everyday examples include getting up off a chair and sitting on the toilet. Sporting examples include driving an opponent back or picking a player up in rugby.
With this, performing squat variations is an excellent way to improve functional performance. This can improve sports performance and quality of life.
Build Bigger Legs
Muscle growth, or muscular hypertrophy, refers to the growth of muscle tissue. This requires a suitable mechanical stimulus meaning that the exercise performed needs to provide a suitable challenge.
When it comes to achieving this, training volume is identified as the main determinant. This refers to the amount of work performed over a set period. Even when the training frequency is changed, results are the same if the volume is matched.
Squat variations require the use of several muscle groups to perform the correct movement patterns. This offers a great way to perform a larger training volume.
With this, squat variations are a great way to build bigger legs when a consistent training approach is used.
Expert Training Tips
Follow these expert training tips to get the most out of each squat variation. These help to build the foundation needed to see progress and achieve the different squat benefits.
- Use The Right Variation — While each variation is classed as a squat, the different movement patterns change the target focus. Consider your training goals and perform the variation that matches up with them. You can also perform multiple variations while focusing on one.
- Apply Progressive Overload — This is a fundamental training principle that should be applied to all resistance training. It refers to the intentional manipulation of the main training variables to achieve an adaptive physical response. Change the training volume, intensity, and rest periods as needed for the variations above.
- Focus On The Technique Cues — Performing the correct technique cues helps to maintain the target exercise focus. Alongside this, it reduces potential injury risk which can influence performance. Follow each technique cue, using the help of a partner or mirror if needed.
- Don’t Forget Your Nutrition — Your nutritional intake is a vital aspect of progress and performance. It provides the fuel for muscular contractions and muscle growth to take place.
- Focus on consuming the correct amount, allocating the three main macronutrients based on your needs. These are proteins, carbohydrates, and fats.
Conclusion
Whether you’re looking to increase your sports performance or build more muscle, these squat variations can help. Each of them uses distinct movement patterns that offer something different when correctly programmed.
Use our technique guide and expert tips to inform your programming and get the most out of this incredible movement. Keep working on your squat and you’ll be a functional master in no time at all!
Frequently Asked Questions
There is no official hardest type of squat. However, the overhead squat and pistol squat require really good mobility. Because of this, they would be high up on the hardest squat list.
Squatting 100 or squatting two plates as it’s also known is a common benchmark for recreational lifters. It can be hard to accomplish as a beginner lifter. However, it’s a very achievable feat with a consistent training approach.
The best squat variation depends on your ability level and training goals. The best variation is the one that’s most appropriate for this.
Each of these squat variations places the primary focus on the lower body and core muscles. The main muscle groups tend to be your quadriceps, hamstrings, and gluteus. The contribution of these will depend on the specific variation.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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