Why it doesn't matter what squat variation you do...
Front squat... Back squat... Safety bar squat... Zercher squat... Goblet squat…
And that's not an exhaustive list.
If you're new to squatting/training, picking a squat exercise might seem like a big deal: 'Which one should I choose?!'
I'm here to quell your worries. It's just not that big of a deal which one you pick.
I posted on Instagram this week about squat variations and provided a simple framework for choosing which is best for you. Here it is:
Perform 1x10 reps each on the back squat, front squat, and safety bar squat (most gyms nowadays have a safety bar)
Notice which variation felt the most stable, balanced, and comfortable during the set
That's your squat variation for the next training block
I don't want you to worry about whether it's the 'right' one for your goals. The overarching goal for most people when squatting is to build stronger legs. The exercise is just the vehicle to get you there.
We could dive deeper into the differences between a front squat and a back squat, but I don't think it's necessary if you're relatively new to training or squatting.
Let’s boil it down to something simpler. If you were my client, I would be looking for two things when you perform the movement:
Can we load it up and therefore increase your output?
Can you repeat the movement for sets without it looking wildly different from rep to rep?
The variation you feel most stable, balanced, and comfortable performing, is most likely to be the variation that you're able to load and repeat most effectively.
What about machines for leg strength?
Squatting isn't the only way to build your quads. Here are some machine options: smith machine squats, hack squats, leg press.
With a new lifter in the gym, I will typically start them on the leg press for a training block. It's a great way to build muscle tissue in the quads whilst not having to navigate the higher skill requirements of a squat.
Sometimes, providing my client with an option that is more loadable and repeatable means choosing machine variations over barbell ones.
And the truth is: not everyone cares about learning how to squat. But most people want strong legs. You can get that using a machine or a barbell.
Yes, there are differences between using a barbell versus machines, and the stimuli they each provide. But if your goal is to build your quads and get stronger legs, both are great options for you.
Squat Variation & Centre of Mass
In a front squat or a goblet squat, the barbell/dumbbell forces your centre of mass backwards in space. This works well if you tend to ‘fall forward’ in your squat. This might feel like your weight falls into your toes, or you may even go up onto your toes towards the bottom of the squat.
As the load is placed in front of your body, you must shift your centre of mass backwards to remain stable and balanced.
In the back squat, the barbell pushes your centre of mass forward. If you fall backwards in a squat and stay in your heels, this is often a better option.
With the safety squat bar (SSB), the load is somewhat in the middle, and this will depend to some extent on the camber of the bar which can differ from brand to brand. From personal experience, the safety bars I’ve used tend to push my COM forward (similar to a back squat). One of the benefits of using an SSB is the lack of demand for shoulder/ribcage mobility. It doesn’t force you into an externally rotated shoulder position, like in a back squat; and it doesn’t require you to access the front rack position like in a front squat.
This information will help you make an informed choice on which variation could be best for you. However, there’s a reason I started this article by giving you a framework for choosing your squat. I still think the variation that feels most comfortable, balanced, and stable is the option that will allow you to load and repeat the movement most effectively.
Now, go build your legs!
