If you want to do the best variation of the squat exercise, I would recommend a goblet squat. This variation of the exercise requires you to hold a weight or a medicine ball with both hands at chest level. This helps with balance and improves posture and core strength. It also activates the glutes and hamstrings at the same time and allows you to use heavier weights than traditional squats. Additionally, the goblet squat can also help to reduce knee and lower back pain.