It aint worth Squat unless you Squat

Reigning Champ // BACK SQUAT

Advantages: Posterior chain power, hypertrophy

This is what you think of when you hear the word "squat." In my opinion, the back squat is the king of the strength-training world, and we're all just lucky to bask in its glory. Not only is it the most commonly utilized form of squatting—except for the half-squat, maybe—the full barbell back squat is one of the most effective exercises in the history of civilization for strengthening the lower body.

While it trains the entire lower body musculature, the back squat places greater emphasis on the muscles of the posterior chain, such as the glutes, hamstrings and spinal erectors, than other squat variations. It's also an unparalleled lower-body mass-builder, so if size is what you're after, you need to give it a serious look.

 

Challenger 1 // FRONT SQUAT

Advantages: Balanced leg strength, core and upper back strength, harder to cheat

The front squat is quickly gaining popularity among a wide variety of athletes, partially because of its prominence in CrossFit protocols. It's also a crucial component of Olympic lifts. Whatever the reason you do it, it's an outstanding movement, not least of all because it's harder to do really badly than a back squat.

By locating the barbell across your shoulders in front of the body, the front squat puts much more emphasis on the quadriceps and upper back than the traditional back squat, but still trains the glutes and hamstrings well.

Keep your elbows pointed forward throughout the movement. Squat while keeping your weight on your heels. Keep your chest and elbows up.

 

Challenger 2 // OVERHEAD SQUAT

Advantages: Balance, muscular control, increased mobility

Like front squats, overhead squats have their roots in Olympic weightlifting. The overhead squat strengthens the midpoint of the barbell snatch and is essential to mastering that particular lift. For non-competitive weightlifters, it can be an effective way to train the lower body while developing balance and mobility.

You may find it difficult to use a heavy enough weight on the overhead squat to truly challenge your legs, but that's not the point here. The hip mobility demands it places on you carry over to all other squatting variation.

Challenger 3 // BULGARIAN SPLIT SQUAT

Advantages: Trains balance, hypertrophy, addresses strength imbalances

This single-leg squat variation has become incredibly popular recently, and with good reason. Unilateral training can have benefits for all lifters, whether for bodybuilding, powerlifting, competitive sports, or recreational training. Working one leg at a time helps improve imbalances between sides, trains overall sense of balance, and allows you to overload the muscles without needing as much weight.

Despite what you see around you in the gym, you can go surprisingly heavy with these squats. Just start slowly and focus on developing balance and familiarity with the movement before stacking on the weight. When you're comfortable, you can up the ante with dumbbells at your sides, held in front of you goblet squat-style, or with a barbell in either a back squat or front squat position.

Descend until you reach the bottom position, which can be when your front leg reaches parallel, or when your back knee touches the ground. It's not uncommon to feel a stretch in the quadriceps and hip flexors of the rear leg.

Challenger 4 // ONE-LEGGED SQUAT

Advantages: Balance, mobility, high-tension strength

The one-legged squat, or pistol squat, is the ultimate test of unilateral lower body strength. As with other feats of strength like the one-armed push-up or pull-up, the one-legged squat requires mastery of your bodyweight, balance, and skill. When mastered, it is an excellent and impressive way to build strength throughout the lower body. Until then, it's an excellent way to fall on your can.

Using this method you should eventually be able to work your way down to a full one-legged squat. Some people find that holding a light dumbbell or plate in front of them helps to balance them, but keep it light. In time, you might be able to perform a one-legged squat with more added resistance.

Challenger 5 // HACK SQUAT

Advantages: Quad strength, lack of spinal compression

Some say the hack squat is as much a deadlift as it is a squat, because the load comes off the ground. However you classify it, the hack squat can be an effective movement for building lower body strength and muscle. It's an under-utilized exercise that places a strong focus on the quadriceps, because leaning forward like in a back squat simply isn't an option.

Due to its strength and mobility requirements, it's best to start off with a reasonably light weight until you get used to it. Your grip strength will have a lot to say about how light.