For quad growth
For quad growth, safety bar squat rates higher on our research criteria: easier to progress.
Heels-elevated goblet squat is easier on the joints.
Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Heels-Elevated Goblet Squat. Raised heels let the knees travel forward for a deep quad bend. The goblet hold caps how heavy it gets.
Safety Bar Squat. A more upright squat than a back squat, which suits the quads and spares the shoulders.
For quad growth, safety bar squat rates higher on our research criteria: easier to progress. Heels-elevated goblet squat is easier on the joints. Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Heels-elevated goblet squat is easier: it’s easy to learn, while safety bar squat takes some practice.
Heels-elevated goblet squat needs dumbbells and a weight plate, so a home gym covers it. Safety bar squat needs a barbell and a squat rack, so for most people it’s a gym exercise.
Heels-elevated goblet squat: it rates Excellent for joint and recovery cost in our research rubric, against Strong for safety bar squat.