Squats are often called the king of lower body exercises, and for good reason. Few movements can match their ability to build strength, muscle, athleticism, and resilience all at once.
The beauty of squats is that there is no single way to perform them. Different squat variations place different demands on the body, making them useful tools depending on your goals, experience level, and training needs.
Squats form a core part of many training programmes because they teach people to move well, develop strength through a full range of motion, and build confidence under load.
Here are four squat variations that deserve a place in your training toolbox.
1. Back Squat
The back squat is the most recognised squat variation and remains one of the best exercises for developing full-body strength.
With the bar positioned across the upper back, the back squat allows you to lift significant loads while training the glutes, hamstrings, quadriceps, core, and upper back. It is a cornerstone exercise in strength programmes because it develops both muscular strength and coordination.
A properly executed back squat also carries over into everyday life. Whether you are lifting children, carrying shopping, or simply maintaining your ability to move independently as you age, the movement pattern is incredibly valuable.
Best For
The back squat is particularly effective for:
- Building overall lower body strength
- Increasing muscle mass
- Improving sports performance
- Developing confidence with heavier loads
- Building a strong posterior chain
For those looking to get stronger across the board, it is difficult to beat.
Back Squat Technique
Set the barbell across the fleshy part of your upper back, resting on the trapezius muscles.
Grip the bar firmly and create tension through your upper body before stepping away from the rack.
Position your feet roughly shoulder-width apart with a slight toe turnout.
Take a deep breath and brace your core before beginning the movement.
Sit down and back into the squat while keeping your chest proud and your spine neutral.
Allow your knees to track naturally in line with your toes.
Lower yourself as far as your mobility allows while maintaining good position.
Drive through the floor and stand back up by extending your hips and knees together.
Mobility Considerations
A strong squat relies on more than just strong legs.
Restricted ankle mobility can make it difficult to reach depth. Tight hips may alter your movement pattern, while poor upper back mobility can affect posture under the bar.
Improving these areas often leads to better squat mechanics and a more comfortable movement overall.
Back Squat Vs Front Squat
While both exercises are excellent, they have slightly different strengths.
The back squat generally allows heavier loads and places greater emphasis on the glutes, hamstrings, and posterior chain.
The front squat encourages a more upright posture and typically places greater demand on the quadriceps and core.
Neither is better than the other. They serve different purposes.
Mistakes
Many people focus on loading the bar before mastering the movement.
Issues include:
- Allowing the knees to collapse inward
- Losing tension through the core
- Rising onto the toes
- Cutting the movement short and avoiding depth
- Rounding the lower back
For most people, improving technique will produce better results than simply adding weight to the bar.
2. Jump Squat
While strength is important, power is equally valuable.
Power is your ability to produce force quickly, and jump squats are one of the most effective ways to develop it.
Athletes have long used jump squats to improve sprinting speed, jumping ability, and overall explosiveness. Even if you are not a competitive athlete, training power can improve movement quality, coordination, and athleticism.
As we age, maintaining power becomes increasingly important. Research consistently shows that power tends to decline faster than strength, making exercises like jump squats valuable additions to a balanced training programme.
Best For
Jump squats are particularly beneficial for:
- Team sport athletes
- Runners and sprinters
- Recreational gym goers seeking greater athleticism
- Adults wanting to maintain speed and power as they age
Jump Squat Technique
Stand with your feet approximately hip-width apart.
Brace your core and maintain a tall posture.
Lower into a squat position by pushing your hips back and bending your knees.
Once you reach a comfortable depth, drive explosively through the floor.
Jump as high as possible while maintaining control.
Land softly through the midfoot and immediately absorb the force by bending the knees and hips.
Reset and repeat.
Power Not Conditioning
One of the biggest mistakes people make with jump squats is treating them like a cardio exercise.
The purpose of a jump squat is to generate maximum power. Once jump height starts to decrease significantly, the quality of the exercise drops.
Focus on explosive efforts rather than high-repetition sets.
Landing Matters
The landing is just as important as the jump itself.
Aim to land quietly and under control.
Your knees should track in line with your toes, while your hips and knees work together to absorb force effectively.
Good landing mechanics reduce stress on the joints and improve overall movement quality.
3. Split Squat
Most people have a stronger side and a weaker side.
The split squat is one of the most effective exercises for identifying and addressing these imbalances.
Unlike bilateral squats where both legs work together, split squats force each leg to contribute independently. This improves stability, coordination, and single-leg strength while helping reduce strength discrepancies between sides.
They are also highly effective for developing the glutes and quadriceps while placing less load on the spine compared to traditional barbell squats.
Unilateral Training
Life rarely happens with both feet planted evenly on the floor.
Walking, running, climbing stairs, changing direction, and many sporting movements all happen one leg at a time.
Building single-leg strength improves balance, movement efficiency, and resilience while reducing the risk of significant side-to-side imbalances.
Split Squat Technique
Begin with one foot in front and one foot behind.
Both feet should point forward.
Maintain a stable stance that allows you to balance comfortably.
Keep your torso tall throughout the movement.
Lower yourself straight down by bending both knees.
Allow the rear heel to lift naturally from the floor.
Continue descending until your front thigh approaches parallel with the ground.
Push through the entire front foot to return to the starting position.
Complete all repetitions on one side before switching legs.
Split Squat Vs Lunge
Although they look similar, they are not the same exercise.
With a split squat, both feet remain fixed throughout the set.
A lunge involves stepping either forwards, backwards, or sideways.
Because the feet stay planted, split squats are often easier to control and can be a great starting point for developing unilateral strength.
Joint Friendly
Many people find split squats easier on the lower back while still providing a significant challenge for the legs.
This makes them an excellent option for people wanting to build strength without heavily loading the spine.
4. Goblet Squat
If there is one squat variation that almost every beginner should master, it is the goblet squat.
Holding a kettlebell or dumbbell in front of the chest naturally encourages better posture and positioning. The front-loaded position helps people stay upright and develop awareness of proper squat mechanics.
For many people, goblet squats are the gateway to front squats and back squats.
The Perfect Teaching Tool
At Foundry, goblet squats are often one of the first squat variations we teach.
They naturally encourage:
- Better posture
- Improved bracing
- Greater balance
- Better squat depth
- Increased core engagement
The movement provides immediate feedback and helps people understand what a good squat should feel like.
Goblet Squat Technique
Hold a kettlebell or dumbbell close to your chest.
Keep your elbows tucked beneath the weight.
Position your feet around shoulder-width apart.
Take a breath and brace your core.
Sit down into the squat while keeping your chest lifted.
Allow your elbows to travel between your knees as you descend.
Pause briefly at the bottom position.
Drive through the floor and stand tall.
Repeat for the desired number of repetitions.
Mobility Benefits
The front-loaded position can actually help improve squat mobility.
Many people find it easier to reach depth because the weight acts as a counterbalance, encouraging a more upright torso and helping the hips move more freely.
Progression Path
For many lifters, the progression looks something like this:
Goblet Squat → Front Squat → Back Squat
Each stage develops new skills while building upon the foundations established by the previous variation.
Finding Your Best Squat
There is no universally perfect squat variation.
The best squat is the one that matches your current goals, ability level, mobility, and training experience.
If your priority is strength, the back squat may be the best option.
If you want more athleticism and power, jump squats deserve a place in your programme.
If balance and single-leg strength are limiting factors, split squats are hard to beat.
If you are still developing technique and confidence, goblet squats provide the ideal starting point.
A good programme will include several squat variations over time because each offers unique benefits.
Personal Training The Foundry Way
We believe great results come from mastering the fundamentals at Foundry.
That means learning how to squat properly before worrying about how much weight is on the bar. It means developing strength, mobility, coordination, and confidence together rather than chasing short-term numbers.
Our coaches use squat variations strategically based on the individual standing in front of them. For one person, that might mean starting with goblet squats to build movement quality. For another, it may mean progressing towards heavier front squats and back squats to maximise strength.
Through our small group personal training classes, every member receives expert coaching, structured progression, and accountability while training alongside like-minded people.
The goal is never to become better at exercising. The goal is to become stronger, more capable, and more resilient outside of the gym.
Whether you are new to training or looking to take your performance to the next level, building a solid squat pattern is one of the most valuable investments you can make in your health and fitness.
At Foundry, we help you do exactly that through expert coaching, proven programming, and personal training that delivers results that last.
Related Articles
- Front Squat 101
- Are Squats Bad for My Knees?
- 4 Tips to a Better Squat
- Squat to Improve Your Fitness
- A Deeper Look at The Squat
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