The 10 Best Squats for Building Muscle Fast

In this article we will look at and compare 10 different squat variations to take your leg workouts to the next level. Whether you want to build muscle, gain strength, improve athletic performance, or increase mobility, there is a squat for that goal.

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Squat Variations & benefits

If you’re looking to build strength in your lower body, mix up your leg workouts, and improve athletic performance, then you need to check out these variations! In this article we will look at and compare 10 different types of squats to boost your fitness routine.

Whether your goal is more muscle mass, explosive power, or increased mobility, there is a squat variation that will specifically target the results you want. While the traditional back squat is a classic mass-builder, don’t limit yourself to just that single exercise. Exploring new squats keeps your training fresh and challenges your legs in different ways!

Squat Type	Benefits	Muscle Focus
Back Squat	Builds overall leg strength and size	Quads, glutes, hamstrings
Front Squat	Improves posture and core engagement	Quads, glutes
Overhead Squat	Tests shoulder mobility and core stability	Glutes, core, shoulders
Goblet Squat	Allows going deep using dumbbell or kettlebell	Quads, inner thighs
Sumo Squat	Reduces knee stress; hits inner thighs	Inner thighs, glutes
Zercher Squat	Builds core strength to support barbell	Quads, core, upper back
Bulgarian Split Squat	Challenges balance and stability	Quads, glutes, calves
Pistol Squat	Tests balance, flexibility and leg control	Quads, hamstrings, calves, core
Jump Squat	Develops power and explosive strength	Quads, glutes, calves
Box Squat	Allows sitting back to build strength out of the hole	Glutes, hamstrings, quads

Each variation provides a unique benefit, so use this guide to design a comprehensive squat plan that is tailored to your specific goals. There’s a whole family of squats waiting to be conquered. Let’s get started and take your leg training to the next level. Now let’s begin!

#1. The Back Squat Variation

Perfecting Your Back Squat Technique

The back squat allows heavy loading across your back to build strength and size. It’s a go-to for comprehensive quad, glute and hamstring development.

The athlete pictured is performing a back squat with the barbell rested on the upper back. This shifts the center of gravity posteriorly compared to other squats. Here’s how to perform it with proper form:

Proper Back Positioning

Keep your chest up and maintain a neutral spine
Do not round or overly arch your lower back
Pull shoulders back and keep elbows down

Hip and Knee Motion

Initiate the squat by sending your hips back
Keep knees aligned over feet, do not let them cave inward
Descend until thighs are at least parallel to the ground

Driving Back Up

Drive up powerfully through your heels, activating the glutes
Keep your core tight and torso rigid
Fully extend your hips and knees at the top

With perfected technique, the back squat builds incredible full body strength!

#2. The Front Squat Variation

Perfecting Your Front Squat Technique

The front squat allows heavy loading while challenging upper body stability. It’s great for quad and glute growth.

The athlete pictured is performing a front squat, with the barbell rested across front shoulders. This shifts the center of gravity forward. Here’s how to perform it correctly:

Proper Rack Position

Use a clean grip or crossed-arm grip on the barbell
Keep your elbows high to support the barbell

Torso Positioning

Maintain an upright torso throughout motion
Do not round or arch your back

Squatting Down

Initiate squat by sending hips back while keeping chest up
Descend until thighs are at least parallel to ground

Driving Back Up

Drive up through mid-foot, avoiding heel or toe emphasis
Fully extend hips and knees at the top

With proper front squat form, you can build serious quad and glute strength!

#3. The Overhead Squat Variation

Perfecting Your Overhead Squat Technique

The overhead squat requires shoulder mobility and core stability to hold the barbell overhead.

The athlete pictured is performing an overhead squat mid overhead extension with the final position of her arms being fully extended at the top.This allows you to squat deeper. Here are some tips:

Overhead Position

Start with hands wider than shoulder-width
Keep your arms fully extended throughout motion

Torso Positioning

Maintain an upright chest, do not lean forward
Keep a neutral spine by tightening your core

Squat Depth

Squat as deep as possible while keeping lower back flat
Thighs should approach parallel to ground at bottom

Driving Back Up

Drive through whole foot keeping knees out
Keep bar path vertical throughout the lift

The overhead squat builds rock-solid mobility and body control!

#4. The Goblet Squat Variation

Perfecting Your Goblet Squat Technique

The goblet squat uses a kettlebell or dumbbell at your chest for a deeper squat range of motion.

The athletes pictured is performing a goblet squat, holding a weighted ball against the chest. This helps counterbalance the weight allowing a greater squat depth. Key tips include:

Hand and Arm Position

Hold the dumbbell vertically with both hands against chest
Keep your elbows close to sides to stabilize

Torso Positioning

Maintain an upright chest throughout motion
Avoid rounding or arching your back as you squat

Squat Depth

Squat as deep as possible while keeping lower back flat
Let your hips sink below your knees

Driving Back Up

Drive up through your heels activating the glutes
Fully extend your hips and knees at the top

The goblet squat allows finding greater squat mobility and depth!

#5. The Sumo Squat Variation

Perfecting Your Sumo Squat Technique

The sumo squat uses a wide stance to better activate the inner thighs and glutes.

The athlete pictured is performing a sumo squat with toes pointed outward and knees pushed outward. This stance emphasizes the inner thighs. Execution tips:

Foot Positioning

Feet wider than shoulder-width and toes angled out
Push knees outward as you squat

Sitting Back

Initiate the squat by sending your hips straight back
Keep your chest up and maintain a flat back

Squat Depth

Descend until your thighs are at least parallel to the floor
Do not round your lower back

Driving Up

Drive through your heels, squeezing glutes to return to start
Focus on using your legs, not your back, to lift

The sumo squat specifically targets the inner thighs and glutes!

#6. The Zercher Squat Variation

Perfecting Your Zercher Squat Technique

The Zercher squat has you hold the barbell in your arms against your chest. This type of squat works out your quads, core, and upper back.

Barbell Position

Set the bar in the crook of your bent elbows
Keep your elbows lifted to support the barbell

Torso Positioning

Maintain an upright chest throughout the motion
Keep your back flat by bracing your core

Squat Depth

Squat down until thighs at least parallel to the floor
Initiate squat by sending hips back

Driving Back Up

Drive up using your legs to lift the barbell
Squeeze glutes at the top to finish

The Zercher squat builds tremendous core and back strength, while helping with balance!

#7. The Bulgarian Split Variation

Perfecting Your Bulgarian Split Squat Technique

The Bulgarian split squat involves elevating your rear foot to isolate each leg.

Tips:

Rear Foot Placement

Rest top of rear foot on a bench behind you
Elevate rear foot enough to isolate front leg

Front Leg Motion

Slowly lower until front thigh is parallel to floor
Focus on keeping your torso upright

Driving Back Up

Drive up through front heel to return to start
Avoid shifting weight to rear leg

Balancing

Engage core and hips to stabilize
Aim to complete all reps then switch legs

The Bulgarian split squat crushes your legs while improving balance!

#8. The Pistol Squat Variation

Perfecting Your Pistol Squat Technique

The pistol squat is performed on one leg, requiring balance, strength and flexibility.

The athlete pictured is performing a pistol squat on one leg, holding the other leg forward. This tests hip mobility and single leg stability. Key tips:

Balancing

Hold arms out in front of you to help balance
Engage core to maintain upright posture

Squatting Down

Send hips back as you bend your front knee
Keep your torso upright throughout motion

Leg Assistance

Use your non-squatting leg lightly for balance as needed
Avoid putting full weight on this leg

Driving Up

Drive up through front heel, straightening front leg
Squeeze glute at top to finish

The pistol squat will take your lower body strength and mobility to new heights!

#9. The Jump Squat Variation

Perfecting Your Jump Squat Technique

The jump squat combines a squat with an explosive vertical jump.

The athlete pictured rapidly drops into a squat and then explosively jumps up off the ground. This builds power and reactivity. Execution tips:

Squat Stance

Feet at shoulder width, keep your weight in your heels

Squatting Down

Sit your hips back into a comfortable squat depth
Avoid rounding your lower back

Explosive Jump

Drive up forcefully through your heels, jumping vertically
Fully extend your body as you leave the ground

Soft Landing

Land as softly as possible with bent knees to absorb
Reset quickly for the next rep

Jump squats will make you more athletic, explosive, and powerful!

#10. The Box Squat Variation

Perfecting Your Box Squat Technique

The box squat trains power out of the bottom squat position when sitting back onto a box.

Tips:

Box Height

Use a box height that allows squatting below parallel
Start higher until you build mobility

Sitting Back

Initiate squat by sending hips straight back
Maintain an upright chest and neutral spine

Box Transition

Touch box then sit down keeping tension
Avoid relaxing or resting on the box

Driving Up

Explosively drive up through your heels
Fully extend hips and knees to finish

Box squats build tremendous strength and power as well as adding balance and control

Conclusion!

There you have it – a comprehensive guide to 10 of the most effective squat variations. Mastering proper form on these squat types will build incredible lower body and full-body strength, mobility, balance, and explosive power. Remember to start any new movement slowly with lighter weight while you perfect your technique. Film yourself if possible to ensure proper form. Progressively increase the intensity over time as it feels comfortable. Listen to your body and don’t push through pain. Aim to incorporate 2-3 squat varieties into your weekly routine for complete leg development. Squats may seem simple on the surface, but learning all their variations truly takes your training to the next level. Now get to the gym and start squatting your way to new PRs!