What Squat Variation Should You Do?

TL;DR – Best Squat Variations Explained by a Personal Trainer in the City of London

Looking to level up your confidence withe the squat? As a personal trainer at The Workout Network, based near Bank in the City of London, I recommend the following squat variations depending on your goals:

• Goblet Squats: Ideal for beginners learning form and building confidence.

• Zercher Squats: Great for adding variety.

• Overhead Squats: A challenging lift that builds total body control.

• Back & Front Squats: The most effective training option for strength, posture, and lower-body development.

  
  

Each squat variation serves a unique purpose, and at The Workout Network we tailor your programme to suit your goals, experience, and lifestyle. Whether you're just starting or ready to refine your technique, work with a personal trainer near Bank to get the most from your training.

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The Squat Showdown: Which Variation Is Right for You?

As a personal trainer based in the City of London, I’ve coached hundreds of clients through their first squat and just as many through their 1-rep max. One thing remains constant: squats are one of the most effective exercises you can do, no matter your level of experience.

At The Workout Network, we build personalised programmes prioritising movements that deliver results. Squats tick every box: They build lower body strength, improve posture and mobility, and carry over into the real world.

But which variation is best for you? Below, I’ve broken down a few of my go-to squat styles and where they fit in a well-rounded training plan.

Why Squats Still Matter

There’s a reason squats are part of nearly every training programme I deliver as a personal trainer in the City of London. They work.

Squats target the big muscle groups — quads, glutes, hamstrings and core — and they challenge your balance, stability, and coordination all at once. They also help protect your joints, improve your posture, and support everyday activities like lifting, walking and standing.

In short, squats should be part of your routine whether you're training for strength, size, or general fitness.

Best for Beginners: Goblet Squats

If you're new to resistance training or looking to build confidence in your movement, the goblet squat is an ideal starting point. Holding a dumbbell or kettlebell at your chest keeps your posture upright and helps you find your range of motion.

It’s a staple in my beginner programmes, especially for clients training near Bank, who are often squeezing in a lunchtime session and want to get the most from their time. Goblet squats are easy to learn, effective, and joint-friendly.

Best for Variety: Zercher Squats

If your leg day is starting to feel repetitive, the Zercher squat is a strong alternative. This variation involves holding the barbell in the crease of your elbows, shifting the load forward and lighting up the quads and core.

It's a challenging movement, but for more experienced clients, it’s a brilliant way to break plateaus and engage the brain in a new pattern.

I often introduce Zercher squats to intermediate trainees struggling with back pain or hip discomfort. Holding the bar in the elbows stops the compression that can happen in the spine during back and front squats.

Technically demanding: Overhead Squats

The overhead squat is one of the most technically impressive movements on the gym floor.

A barbell overhead throughout the squat requires exceptional mobility, coordination, and control. It’s not an entry-level lift, but it shows true skill. It builds full-body strength, particularly through the legs, core, shoulders and upper back. This Lift is particularly important for those looking to improve their Olympic weightlifting. The snatch and the clean and jerk.

Best All Rounders: Back and Front Squats

Back and front squats remain the gold standard if you want the most return for your effort.

The back squat is ideal for building raw strength. It allows you to load up heavy and intensity train the glutes, hamstrings and spinal erectors. I use this regularly with clients focused on strength or hypertrophy.

The front squat, meanwhile, targets the quads and demands more from your core. It’s also easier on the lower back and encourages a more upright posture, which makes it great for office-based clients in the City of London who want to counter hours at a desk.

Both variations are incredibly effective. If you're training with a personal trainer near Bank or anywhere in the City, these will likely form the core of your lower-body sessions.

Final Thoughts

Not every squat suits every lifter. Your experience, goals and mobility will influence which variation is right for you. At The Workout Network, we don’t believe in 'a one size fits all' approach.

Whether you're just starting out or chasing performance goals, we’ll tailor your squat training to match.

If you’re looking to build strength, improve your technique or simply feel more confident under the bar, I’m here to help.

John Pierson

The Workout Network, Personal Trainer in the City of London