The weighted Squat is one of the three best weightlifting exercises (Bench Press and Deadlift are the other two). Squats develop the strength, size, and endurance of quadriceps, hamstrings, glutes, and the entire core. It is also a functional exercise because these muscles help you perform daily tasks such as walking, climbing stairs, bending, or carrying heavy loads
Barbell Back Squat: This variation is performed holding the barbell on the upper back with an overhand grip. It is a full-body exercise, as it requires the coordinated interaction of the upper body, lower body, and core.
Barbell Front Squat: It is similar to the Back Squat, but the barbell is held at the front side of the shoulders with a clean grip, as used in weightlifting, or with the arms crossed and hands placed on the top of the bar.
Overhead Squat: This exercise can be done with dumbbells, kettlebells, or a barbell. The weight must be held overhead while squatting, which increases the strength of shoulders and arms.
Goblet Squat: This variation is performed while holding a kettlebell or a dumbbell in front of the chest with both hands.
Split Squat: To do this exercise, rest the non-lifting leg on the ground a few steps behind the lifter. The Split Squat strengthens one leg while stretching the other.
Bodyweight Squat: This squat is done using bodyweight only. It’s a good way to start the exercise routine and to tone up the glutes and quads. It can be done anywhere, as it requires no equipment.