Squat exercises Back squat Front squat Pause squats 8-10 seconds Front squat (slow down 8 seconds) Back squat with pause (5 seconds) – quadriceps parallel with the ground Squats to bench Front squat to bench Back split squat Back split squat (the front leg slightly elevated 10-15 cm) Front split squat Back squat with pause (3 seconds) at the bottom Back squat (narrow feet)