Let’s see! 

 

ZERCHER SQUAT 

The Zercher Squat requires to hold the barbell in the crooks of your elbows. It offers many advantages comparing to the front and back squat. A safe Zercher Squat is much easier. It enables full hip extension and works the midcore more than the other variations.

 

The Zercher Squat has the greatest carryover to the deadlift and back squat. It’s easy on the wrists, elbows and shoulders for those who have mobility issues. Also the center of gravity is much lower which helps balance the weight better and grind without losing form. 

No spotter needed here. 

 

The Front Squat is a better choice for most athletes. It allows full hip extension and applies better technique. The Front Squat puts relatively more stress in the quads. The hips can go deeper and this also gives more glute gains. 

No spotter needed here. 

 

The High Bar Squat requires to hold the barbell on the upper traps. This variation places more emphasis on the quadriceps. It’s a little bit hald on the wrists, elbows and shoulders for those who have mobility issues. High Bar Squats are the choice if the goal is hypertrophy. 

The hips are not fully extended at the top position. The center of gravity is higher now and balancing the weight might be a challenge. Good form might also be a matter because it’s a lot easier to cheat on by coming up tail-first. 

A spotter here is needed, or safety bars. 

 

The Low Bar Squat requires the bar to be right on top of the rear deltoids/bottom of upper traps. Everything that applies for High Bar Squats is the same here except that raising the elbows to create the shelf that holds the bar from falling makes it even more difficult when there are mobility issues. The center of gravity is a little lower and this makes it easier on the lower back. 

A spotter here is needed, or safety bars.

 

So, which variation works best for you?