Small changes in squat form hit different muscles. Lean forward for glutes, stay upright for quads. Wide stance targets inner thighs, narrow stance with elevated heels hits quads again. Bench height, dumbbell position, and overhead holds all shift where you feel the work.
When you lean your torso forward in a squat, you're gonna work more of your glutes. When you keep your chest more upright in a squat, you're gonna work more of your quads. When you squat with your feet super far apart, you're gonna work more of your inner thigh. When you squat with your feet closer together and your heels elevated, you're gonna work more of your quads. And when you squat sitting down to a bench, you're gonna work more of your glutes. When you do squats holding 2 dumbbells up, you're gonna work more of your core. When you do squats holding 2 dumbbells down, you're gonna work more of your legs. And when you do Bulgarian split squats, I actually have nothing positive to say. These are awful. Just let Jesus take the wheel and good luck.
