Most people think a squat is just a squat.
But how you squat determines what you build.
You can change your entire lower-body workout just by shifting your stance or how you hold the weight. A few small adjustments can completely change which muscles fire first, which ones stabilize, and which ones grow stronger.
Here’s the simple breakdown:
Narrow stance – Focuses more on the quads, less on the glutes.
Wide or sumo stance – Lights up the glutes and inner thighs.
Front hold – Forces your core and quads to stabilize.
Low hold (suitcase style) – Builds balanced, everyday strength.
Each stance tells your muscles a different story. That’s why there’s no single “best” squat — only the one that matches your goal.
If your goal is strength and power, a barbell back squat is your foundation.
If you want to shape and lift the glutes, a sumo or goblet squat will deliver better activation.
If you’re after posture, tone, and stability, start with the front or low hold.
The key is understanding that form creates function.
When you move with purpose, every rep counts more.
We just posted a short video on Instagram showing seven different squat variations — side and front view — so you can see exactly how small changes make a big difference.