Which squat variations should you use and not use?

Squats have been around forever, and they aren't going anywhere anytime soon. I'll give you my fair take on which ones you should use and which you might not want to use. Non athletes don't worry I got you, I'll show you how to apply this information as well at the end. Free week of Super Sets down below for download!

I had this conversation with a sport coach recently and I thought this was a worthy conversation to share. He was asking if his athletes should be front squatting or back squatting? To which my answer was "yes". In fact I'll go further and say they should be using even more squat variations. Here's the run down.

General vs Specific

General strength refers to the overall physical strength developed through broad, non specific exercises to improve your ability to generate force. Specific strength is developed for a particular task, sport or movement pattern. Specific strength uses movement patterns that strongly mimic or literally mimic specific movement patterns.

Let's use a baseball player as an example. A back squat would be a general strength exercise to improve the athlete's strength. Swinging a weighted bat or even a rotational med ball throw would be examples of specific strength exercises.

It's important you do BOTH. General strength is going to create a large base of strength and specific strength is going to refine it. I say this to say, when a baseball player or any athlete walks into a weight room, ALL the exercises on a barbell, with dumbbells, machines etc are ALL going to be general strength exercises. That is why you want to do MANY squat variations, there's no need to pick just 1 or even just 1 or 2.

Principle of Variation

This is the intentional variation of training stimuli to optimize performance, prevent plateaus, reduce injury risk and most important of all IMO promote LONG TERM ADAPTATIONS. The idea is that each variation is different enough to strengthen different things, unique to each variation. You can and should use variation in reps and sets AND exercise variation.

Many people make the mistake of just back squatting. Unless you're a powerlifter, the back squat is a GENERAL strength exercise. There's no need to be married to it. General strength is like a language, and the exercises are the vocabulary. If you want to truly be fluent you want to become strong on many variations of your strength exercises.

One watch out, you don't want to over do it with variation, you do need some consistency but a strong program has a health balance and rotation of strength exercises.

Squat Variations to use

• Back Squat

• Front Squat

• Anderson Squat

• Pin Squat

• Safety Squat

• Box Squat

Squat Variations not to use

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Back Squat

•  Description: A barbell is placed on the upper back (high or low bar position), and the lifter squats to a depth where hips are at or below knees, then returns to standing. A foundational compound lift targeting the lower body and core.

•  Unique Benefits: Builds maximal lower body strength and power, ideal for general strength in athletes.

•  Engages quads, hamstrings, glutes, and core, supporting explosive movements like sprinting or jumping.

•  Versatile for various rep ranges and intensities, adaptable for strength, hypertrophy, or power training.

Front Squat

•  Description: The barbell rests on the front of the shoulders (clean grip or crossed arms), and the lifter squats while keeping an upright torso, then stands back up. Emphasizes anterior chain and core.

•  Unique Benefits: Promotes upright posture and core stability, reducing lower back stress compared to back squats, it's also easier to squat deeper and can transfer to deeper back squats.

•  Targets quads and upper back more intensely, improving knee drive and posture for athletic movements.

•  Enhances mobility in hips, ankles, and thoracic spine due to the front-loaded position.

Anderson Squat

•  Description: Starts from a dead stop at the bottom of the squat (bar rests on pins at or below knee level), requiring the lifter to overcome inertia to stand up. A partial-range variation of the back squat.

•  Unique Benefits: Develops starting strength and explosive power by eliminating the stretch reflex, forcing maximal force from a static position.

•  Targets weak points in the squat (e.g., bottom position), improving strength at specific joint angles.

•  Reduces momentum reliance, enhancing positional control and muscle activation.

Pin Squat

•  Description: A squat variation where lower the barbell and allow it to rest on safety pins at a predetermined depth (e.g., parallel or below), pausing briefly before standing up. Can be a back or front squat variation.

•  Unique Benefits: Improves strength under tension and control by enforcing a pause, enhancing stability and technique.

•  Targets sticking points in the squat range, building strength at specific depths.

•  Enhances concentric power (upward phase), as the pause eliminates stretch reflex assistance.

Safety Squat

•  Description: Uses a specialized safety squat bar (SSB) with padded handles and a cambered design, placing the load slightly forward. The lifter squats while the bar reduces stress on shoulders and wrists.

•  Unique Benefits: Joint-friendly due to reduced shoulder and wrist strain, ideal for athletes with mobility limitations or injuries.

•  Shifts emphasis to quads and core due to forward load, while still engaging posterior chain.

•  Allows for higher training volume with less fatigue, as it’s less taxing on the upper body.

Box Squat

•  Description: A back squat variation where the lifter sits back onto a box or bench at a set height (e.g., parallel or below), pauses briefly, then stands up. Emphasizes posterior chain and controlled depth.

•  Unique Benefits: Enhances posterior chain activation (hamstrings, glutes), critical for explosive hip drive.

•  Improves depth consistency and technique, as the box ensures uniform squat depth.

•  Develops explosive power from a paused position, training the ability to accelerate from a stop.

You can also add bands or chains to any and all of these squat variations to create EVEN MORE variation. The best analogy I've ever heard with using variation: Pretend you're a boxer. And your opponent keeps destroying you. Instead of going back to that opponent, go fight some other fighters that will allow you to improve and then come back to that original fighter. That's the real benefit. I think ALL athletes should train all squat variations. A smart training program will align each variation accordingly depending on time of year and sport demands.

Application for non athletes

Maybe you're past your athletic days, you can still use the variations listed above if you're capable, I use them all for my Intermediate Barbell, Advanced Barbell, Powerlifting and Super Sets programming as well as custom programs. I work with some adults who are unable to do any of the exercises above, so here are some other squat variations for non barbell squat variations.

• Goblet Squat

• 2KB Front Squat

• 2DB Suitcase Squat

• 1DB Suitcase Squat

• Landmind Squat

• KB Box Squat

Use them ALL. Not only can each variation fulfill all the benefits we've already discussed, but it keeps training fun and it doesn't feel like you're doing the same thing over and over.

No matter If you're an athlete or your a non athlete training for health and wellness, I use these concepts on ALL of my programs and especially for my strength athletes as it is vital for long term development. I support many different types of athletes and non athletes. Shop my programs below, for baseball players I suggest 5 Tool Strength and Power. Powerlifter? Start my powerlifting membership or the Super Set membership. Training for wellness?? Start any of my Reps and Sets programs. All programs come with a FREE 10 day trial. Or schedule a call with me using the button below and we will find the perfect option for you!

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