The squat is a classic staple exercise when it comes to strength training. If someone said, quick name a strength training exercise, you would probably say squats.

Squats are great for developing leg strength and are used in training in every sport. However, there are many variations that you can do. For example, there are back, front, hack, sumo squats, etc. Due to the many different squat variations, you may wonder how to do and include them in your routine.

Keep in mind the main difference between squats is how you hold the weight. For instance, you can use a plate, barbell, kettlebell, or dumbbell. Also, where you hold or place the weight changes the center of gravity and leverage of the lift, as well as the emphasis on the anterior or posterior chain development.

Here are the differences between squats and their benefits.

The Back Squat- Best for Overall Strength and Athletic Development

The back squat is a leg and hip-dominant movement. The barbell’s position on your shoulders causes you to lean forward. The lean forward activates and strengthens your posterior chain muscles. Your posterior chain consists of the lower back, glutes, and hamstrings.

The back squat requires a high degree of stability. Other squats do as well, but with the back squat, you are in a very fixed position holding a barbell with weights on the ends. So, it makes you stabilize and challenge your center of gravity more than the others.

Also, another technical aspect of the back squat is mobility. Your ankles, knees, and hips need good mobility and stability, or you will compensate for the movement, which can lead to possible injury.

The back squat is best for training the posterior chain.

The Front Squat- Best for Functional Training and Movement Development

Front squats can be done with a plate, barbell, dumbbells, or kettlebells held in front

of you or used in the rack position. The front squat is highly variable when it comes to holding the weight. Also, the amount of weight you will use is much less than the back squat because you must hold the weight in front of your chest and shoulders.

Because of the front load center of gravity and angle of your hip, knee, and ankles, it loads the anterior chain muscles of your body. Also, the front squat activates your abs and quads more than the back squat. Furthermore, doing the front squat causes you to lose some activation in the glutes.

Moreover, your upper back muscles highly activate in your front squat because they stabilize to maintain your upright posture. You must keep your shoulders back and abs tight. So it requires more core engagement.

The front squat is the best exercise for training your anterior chain.

The Hack Squat- Best for Preventing Injuries and Developing Quad Strength

The hack squat is perfect for people with weak knees or a weak lower back. Hack

squats take away the stability factor because you are sitting in a machine. Therefore, the lower back and core muscles are not so active. The hack squat machine focuses specifically on quad and calf strength.

You can definitely move more weight on your hack squat than the back squat. But the issue is you are losing out on the stability aspect. Strength goes up, stability goes down, so therefore it does not transfer well into movement patterns.

Hack squats are less physically demanding than the other barbell squat variations. And the risk of injury to your knee, ankles, and lower back is very low.

Sumo Squat- Best for Developing your Squat Pattern and Inner Thighs

Sumo squats are done, usually holding a kettlebell or dumbbell with your arms down between your legs. The sumo squat strengthens your quadriceps, glutes, hips, hamstrings, and calves. However, because of the wide stance and feet turned outward, the sumo specifically targets and activates the inner thigh adductor muscles. Furthermore, it recruits smaller stabilizing muscles like the Glute Medius.

The sumo squat requires stability and mobility, and great to develop it for your ankles, knees, and hips. In addition, your muscles can build flexibility, simultaneously developing the glutes, hamstrings, and quad strength.

Look at it like this.

Sumo squats are great for developing mobility, flexibility, and squat technique.

The hack squat is excellent for developing strength because you can use a lot of weight.

The front squat is perfect for functional training.

Back squats are fantastic for overall strength and athletic development.

Sample Program

Monday

Sumo squats can be your warm-up squats, two sets of 10 reps at 70% one rep max.

Back squats three sets of 5 reps- 85% one rep max.

Thursday

Kettlebell front squats can be your warm-up squats, two sets of 10 reps at 70% one rep max.

Back squats three sets of 5 reps- 85% one rep max.