My List for 10 Squat Techniques You Should Know
When people hear the word “squat,” they usually picture the standard barbell back squat. While that is a classic for a reason, sticking to just one method limits your potential. Whether you want to target specific muscles, work around an injury, or simply break through a plateau, varying your squat technique is essential.
Here is my list of 10 squat variations and techniques that every lifter should have in their arsenal.
The Essentials
1. High Bar Back Squat
This is what most people consider the “standard” squat. The barbell rests on your upper traps (the meaty part of your shoulders). You keep your torso relatively upright and squat deep.
Best for: Overall leg development, specifically the quadriceps.
2. Low Bar Back Squat
Common in powerlifting, the bar sits lower on your rear delts (across the shoulder blades). This forces you to lean your torso forward more, engaging the posterior chain heavily.
Best for: Lifting the maximum amount of weight possible; targeting glutes and hamstrings.
3. Front Squat
The barbell rests on your front deltoids near your clavicles. Because the weight is in front of you, you must keep your torso vertical to prevent the bar from dropping.
Best for: Crushing the quads, upper back strength, and core stability.
4. Goblet Squat
Holding a kettlebell or dumbbell at chest height. This is the ultimate teaching tool for squat mechanics because the weight acts as a counter-balance, helping you sit back without falling over.
Best for: Beginners learning form, warm-ups, and mobility work.
Advanced Variations
5. Overhead Squat
You hold the barbell locked out overhead with a wide grip while performing a full squat. It requires immense flexibility and balance.
Best for: Total body mobility, balance, and core strength. A staple for Olympic weightlifters.
6. Zercher Squat
The barbell is held in the crooks of your elbows. It is uncomfortable but highly effective. It forces your upper back to work overtime to stop you from rounding forward.
Best for: Upper back strength, core bracing, and “real world” carrying strength.
7. Box Squat
You squat down to a box, pause completely to break the momentum, and then explode upward. This teaches you to sit back properly and generate power from a dead stop.
Best for: Developing explosive power and ensuring consistent depth.
Training Modifiers
8. Pause Squat
Perform a standard squat (High bar, Low bar, or Front), but hold the bottom position for a 2-3 second count before standing up. This removes the “bounce” (stretch reflex) out of the hole.
Best for: Building strength at the weakest part of the lift and refining technique.
9. Tempo Squat
This involves controlling the speed of the rep. A common tempo is 3-0-1 (3 seconds down, 0 seconds pause, 1 second up). Slowing down the eccentric (lowering) phase increases time under tension.
Best for: Hypertrophy (muscle growth) and fixing movement patterns.
10. Anderson Squat (Pin Squat)
The bar starts on the safety pins of the rack at the bottom of the squat position. You have to generate force from zero momentum to lift the bar up.
Best for: Overcoming sticking points and building pure concentric strength.
Final Thought: You don’t need to do all of these at once. Pick one or two variations that address your specific weaknesses or goals and rotate them into your training block.
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