Ever wondered what squats you should be using to target different muscles? This article will help you decide on certain squats and squat variations as well as how to make the lift as efficient as possible.

Conventional Back Squats

•   Quadriceps (consist of vastus lateralis, rectus femoris, vastus intermedius, and vastus medialis)

•   Gluteals (gluteus medius, gluteus maximus)

•   Adductors

•   Abdominals

•   Thigh flexors

•   Lumbar flexors

The barbell should rest on the trapezius, a little higher than the posterior deltoid for low-bar or on the trapezius for high-bar. Low-bar is preferred when powerlifting, but high-bar is typically used in Olympic weightlifting. (This does not mean low-bar must be used during powerlifting and high-bar for Olympic lifting.) Intrathoracic pressure, which is sometimes referred to as the Valsalva maneuver, comes from a deep breath which is used to brace the core. Toes are pointed slightly outward and eyes up. Hips and knees should bend at the same time. Descend to parallel or lower and return to the starting position. 

Most of the time, athletes with short femurs and long torsos tilt forward. The opposite is true, too. People with long femurs and short torsos are able to keep their chest more upright. Either way, some of the most important cues are to keep your spine neutral spine core tight coming out of the bottom of the squat. Occasionally, athletes release their core and their spine becomes compromised, making it difficult to ascend and descend safely and effectively. 

Sumo Squats

•   Quadriceps

•   Gluteals

•   Adductors

•   Hamstrings

•   Abdominals

•   Lumbar muscles

The barbell sits on either the trapezius and posterior deltoids or just the trapezius depending on your preference of high-bar or low-bar. Toes are facing outward and feet are a little wider than a conventional back squat. Feet should be just outside of shoulder width. Using the Valsalva maneuver, brace for the squat, descend to parallel or lower and ascend to starting position. Sumo squats are very similar to conventional squats, except sumo squats will target the inner thigh adductors more.

Box Squats

•   Quadriceps

•   Gluteals

•   Adductors

•   Hamstrings

•   Abdominals

•   Lumbar muscles

For this movement, you will need a box to sit on. The height of the box is dependent on the height and mobility of the athlete. Box squats generally work the same muscles as other squats but focus more on the hip complex, since they allow the athlete to sit back further. The toes are slightly turned out and the box is approximately three inches behind the athletes knees. Brace for the lift with the Valsalva maneuver. Squat down until you are sitting on the box similar to a back squat then stand up to the starting position. A box squat can mimic nearly every squat variation: front squat, overhead squat, back squat, pistol, etc.

Front Squats

•   Quadriceps

•   Gluteals

•   Adductors

•   Abdominals

•   Thigh flexors

•   Lumbar muscles

Front squats are more quadricep-dominant than back squats. The barbell rests on the upper pectoral muscles and anterior deltoids, and you perform them using an overhand grip. Your toes should be slightly outward and shoulder width apart. Keep your chest and elbows should stay as high as possible during the lift.

Front squats mirror what the muscle does when receiving the barbell at the bottom of a snatch. This is why front squats are often included as an accessory exercise after snatches in an Olympic lifting program. 

Zercher Squats

•   Quadriceps

•   Gluteals

•   Adductors

•   Abdominals

•   Thigh flexors

•   Lumbar muscles

Zercher squats work the same muscles as front squats and are a great variation if injury or mobility prevents you from front squatting. During a Zercher squat, the bar rests on your elbows which are tucked into the rib cage. It is important to brace in Zercher squats, since intrathoracic pressure is used for core stability. The elbows are tucked into the rib cage to provide more stability throughout the movement. Emphasize a neutral spine during this movement. Aside from the position of the barbell, Zercher squats mirror a front squat.

Goblet Squat

•   Quadriceps

•   Gluteals

•   Adductors

•   Abdominals

•   Thigh flexors

•   Lumbar muscles

•   Grip strength

A goblet squat imitates the technique used for a front squat. If the weight is heavy enough, your grip strength will also be tested. A goblet squat can be done with a variety of equipment. However, most athletes use a kettlebell or dumbbell. Start in the same position as a front squat, but holding the weight at chest height. Throughout the squat, the weight should maintain alignment in the middle of your feet. Your knees should push outward so they do not cave inwards. Goblet squats can be used as part of a warm-up or to replace front squats in case of injury or immobility.

Overhead Squats

•   Deltoid

•   Trapezius

•   Triceps

•   Abdominals

•   Quadriceps

•   Gluteals

•   Adductors

•   Thigh flexors

•   Lumbar

Overhead squats are unique because they work nearly every major muscle group in the body for proper execution and stabilization. Without adequate mobility in the ankles, knees, hip complex, and shoulders, the athlete may not be able to perform an overhead squat safely and successfully.

When performing an overhead squat, first establish the position. Typically, you see snatch grip used for overhead squats, however, nearly any hand position is acceptable for overhead squats. Most athletes will assume the position by walking out from the rack with the bar resting on the trapezius and hands in snatch grip. The key for a successful overhead squat is to keep the bar balanced over the middle of your foot, and to keep your eyes looking up.

Pistol Squats

•   Gluteals

•   Quadriceps

•   Adductors

•   Abdominals

•   Thigh flexors

•   Lumbar muscles

To perform a pistol squat, raise one leg approximately six inches off the ground with your arms extended directly in front of the body and above your extended leg. Lowering both the supporting leg and working hip break at the same time, lower to a full squat and raise them back up. You can use a weight, usually a dumbbell or kettlebell, to increase intensity of the movement. Mobility in the hip complex, knees and ankles are required to successfully do a pistol squat.

Hack Squat

•   Quadriceps

•   Gluteals

The word hack refers to a “yoke,” which is the wooden collar placed on animals’ necks while the animals are working together. When performing a hack squat, your feet should be hip width apart with your back firmly against the back pad. After inhaling, release the safety catch, bend your knees so your femurs are parallel to the ground or lower and return to standing without moving the feet and exhale after returning to the top. This should go without saying, but make sure to put the safety catches back on after the movement.

The hack squat typically focuses on the quadricep muscles; however, this can be adjusted by repositioning your feet. Moving your feet forward will focus on gluteal muscles, but doing so can compromise your spine. In this instance, you need to brace your core after the inhale to protect your spine.