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Variations Of Bulgarian Split Squat

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* Stretching exercises are not included in this list!

Overhead Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:TricepsMuscle, Serratus AnteriorMuscle, Latissimus DorsiMuscle, TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, AdductorsMuscle, CalvesMuscle
Starting PositionExecution required:Dumbbells (2) / Barbell / Broomstick / EZ Bar
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Overhead Squat

Kneeling Squat

muscles:GlutesMuscle
auxiliary muscles:Rectus AbdominisMuscle, Lower BackMuscle, QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebell, Barbell, Backpack, Dumbbell, Fitness Mat
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Kneeling Squat

Deck Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle, Rectus AbdominisMuscle
auxiliary muscles:AdductorsMuscle, Lower BackMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebell, Dumbbell, Backpack, Fitness Mat
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Deck Squat

Zercher Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:DeltoidsMuscle, Rectus AbdominisMuscle, AdductorsMuscle, BicepsMuscle, Hand FlexorsMuscle, Serratus AnteriorMuscle, TrapeziusMuscle, Lower BackMuscle
Starting PositionExecution required:Barbell
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Zercher Squat

180 Jump Squat

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
auxiliary muscles:AdductorsMuscle, Lower BackMuscle, AbductorsMuscle, Rectus AbdominisMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebell, Weight Cuffs, Dumbbell, Dumbbells (2), Kettlebells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat