Types of Squats With Weights: The Definitive Guide for 2024
You have mastered the bodyweight movement pattern. Your heels stay planted, your chest stays up, and your depth is solid. But now, progress has stalled. To force new adaptation and muscle growth, you need to introduce external load. The problem is, there isn't just one way to load the legs. The types of squats with weights available to you are vast, and each serves a distinct purpose for your anatomy and goals.
Many lifters stick to the standard barbell back squat and ignore the rest. That is a mistake. By understanding the different mechanics of weighted squat variations, you can target specific weak points—like quad development or core stability—that the traditional back squat might miss.
Quick Summary: Essential Weighted Squat Variations
If you are looking for the most effective movements to add to your program immediately, here is the breakdown of the hierarchy:
- Barbell Back Squat: The king of posterior chain development (glutes, hamstrings, lower back).
- Front Squat: Shifts focus to the quads and upper back thoracic extension.
- Goblet Squat: The best entry-level weighted variation for learning mechanics.
- Zercher Squat: A brutal core and upper-back builder where the weight sits in the crooks of your elbows.
- Split Squat / Bulgarian Split Squat: Unilateral movements to fix muscle imbalances.
The Barbell Variations: King of the Gym
When asking "what are weighted squats called," most people immediately picture the barbell. However, where you place that bar changes the physics of the lift entirely.
The Back Squat (High Bar vs. Low Bar)
This is the standard. In a High Bar squat, the bar rests on your traps. This allows for a more upright torso and deeper knee flexion, hammering the quads. In a Low Bar squat, the bar sits across your rear delts. This forces your torso to lean forward more, engaging the hips and posterior chain to move heavier loads.
The Front Squat
By moving the barbell to the front of your shoulders (the front rack position), you change the center of gravity. To keep the bar from falling forward, your torso must remain nearly vertical. This variation drastically reduces shear force on the lumbar spine while placing maximum tension on the quadriceps. It is strictly self-correcting; if you lean forward, you drop the weight.
Dumbbell and Kettlebell Variations
You don't always need a rack. Different squats with weights using handheld implements are superior for mobility and core recruitment.
The Goblet Squat
If you have hip mobility issues, start here. Holding a dumbbell or kettlebell against your chest acts as a counterweight. This allows you to sit back into a deeper squat without falling backward. It is the ultimate teaching tool for proper depth.
The Dual Front Rack Squat
Cleaning two kettlebells to your shoulders creates a massive demand on your core. The weights want to pull you forward and sideways. Fighting that rotation while squatting builds a bulletproof midsection.
Machine-Based Weighted Squats
Sometimes, stability is the limiting factor. Machines remove the need to balance the load, allowing you to push your muscles to absolute failure safely.
Hack Squat
The Hack Squat locks your back against a pad and slides on rails. Because you don't have to stabilize the weight, you can place your feet lower on the platform to isolate the teardrop muscle of the quad (VMO) without worrying about lower back strain.
My Training Log: Real Talk
I want to be honest about the learning curve here, specifically regarding the Front Squat. The textbooks tell you to keep your elbows high, but they rarely mention the pain of the "shelf."
When I first started transitioning from back squats to front squats to bring up my lagging quads, the limiting factor wasn't my legs—it was my collarbones. I remember the specific, sharp pressure of the knurling digging into my clavicles. For the first three weeks, I had red, bruise-like welts on my throat and shoulders. I also recall the panic of the bar pressing against my throat when I hit the bottom of the rep (the hole), making it feel like I was slowly choking myself out.
It took about a month for my skin to toughen up and for me to find that sweet spot on the deltoids where the bar rests without cutting off my airway. If you try this, expect it to hurt before it feels powerful. That discomfort is normal; don't let it stop you.
Conclusion
There is no single "best" squat. The right choice depends on your anatomy and your current goal. If you want max strength, stick to the barbell back squat. If you want quad hypertrophy without back pain, switch to front squats or the hack squat machine. Rotate these weighted squat variations every 8 to 12 weeks to keep your progress from stalling.
Frequently Asked Questions
What are squats with weights called in general?
Generally, they are simply referred to as "weighted squats" or "loaded squats." However, coaches usually refer to them by the specific implement used or the placement of the load, such as a "Barbell Back Squat" or "Dumbbell Goblet Squat."
What is the safest squat name for beginners?
The Goblet Squat is widely considered the safest entry point. Because the weight is held at the chest, it encourages an upright torso and prevents the lower back rounding that often happens with barbells.
Are different squats with weights necessary for leg growth?
Technically, you can grow legs with just one variation, but using different angles ensures complete development. For example, back squats build the glutes well, while front squats are superior for isolating the quadriceps.
