02/25/2026
Different squats have different purposes. Everything is just a tool in your toolbox. We like to program all kinds. Here’s why:
Back Loaded Squats
-more stable so higher load potential
-greater overall systemic stress
-more posterior chain contribution
Front Loaded Squats
-more upright torso so slightly more quad demand
-more core demand (anti-flexion)
-more upper back engagement
Why we’d use either
With beginners or someone not very flexible we usually start somewhere between Goblet Squats & Zercher squats
These teach an optimal squat without too much thinking or mobility demand due to the weight placement
With more advanced individuals we’ll progress to either a classic Front Squat or Back Squat depending on mobility or individual goals
Moral of the story is you don’t need to do any specific squat- choose the right one for you based on what your goals are!
