Types of Squats: Choosing Lower-Body Movements by Goal
The squat is the foundation of lower-body training, but the muscles it stimulates and its difficulty differ by type. On this page we've organized them so you can choose by goal, from the barbell squat to the goblet squat, Bulgarian split squat, lunge, and leg press.
If you're a beginner, learn the form and range of motion first with the goblet squat or leg press, then add weight with the barbell squat as you get comfortable, and use the single-leg Bulgarian split squat to fix any left-right imbalance. Each movement comes with coaching points covering knee direction, torso angle, and common mistakes.
For squats, the key is letting the knees track in the direction of the toes and keeping the lower back neutral. Prioritize accurate depth and form over weight, and if you feel pain in your knees or lower back, reduce your range of motion or lower the weight to train safely.
A Routine Worth Pairing With
- Recommended Routine for Women — A line-shaping routine focused on the lower body and glutes
Recommended Exercises / Stretches
- Barbell Squat — The most effective compound movement for training the entire lower body and core at once.
- Goblet Squat — A beginner-friendly squat variation performed holding a dumbbell at chest level.
- Bulgarian Split Squat — A single-leg lower-body exercise performed with one foot elevated on a bench, delivering powerful stimulus to the glutes and quadriceps.
- Lunge — Train one leg at a time to improve left-right balance and lower-body strength.
- Seated Leg Press — A lower-body compound exercise where you press a platform from a seated machine to safely train the thighs and glutes.
- Hip Thrust — A glute-strengthening exercise that intensively activates the glutes.
Frequently Asked Questions
Is it okay for my knees to go past my toes when I squat?
The knees going slightly past the toes isn't a problem in itself, and it can be natural depending on your ankle flexibility and build. What matters is that the knees track in the same direction as the toes and don't cave inward.
Which squat is good for beginners?
The goblet squat is the most approachable. Holding a dumbbell or kettlebell in front of your chest keeps your torso naturally upright and makes the form easy to set, so it's great practice before moving on to the barbell squat.
How deep should I squat?
The standard is as far as you can while keeping your lower back neutral. Generally aim for your thighs reaching parallel to the floor, but only go down to just before the point where your pelvis starts to tuck under.
Can I develop my lower body enough with just squats?
Squats mainly target the front of the thigh, so it's best to add Romanian deadlifts or hip thrusts for the back (hamstrings) and glutes. Adding single-leg movements can also fix any left-right imbalance.