| Squat Type | Target Area/Purpose |
| Traditional Freestanding Bodyweight | Overall lower body strength, core stability, trunk stability and lower body mobility |
| Loaded Barbell (Front or Back) Squat | Greater loading for more increased lower body strength, core and trunk stability |
| Wider Stance | Increased hip adductor work plus overall hip mobility due to increased hip abduction and external rotation |
| Narrow Stance | More quadricep emphasis and greater ankle mobility |
| Unilateral Split Squats, Step Ups, Pistol Squats, Cossack Squats, Side Lunges | Increased stability, balance and complexity of movement patterns |