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Variations Of Overhead Squat

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* Stretching exercises are not included in this list!

Zercher Squat

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

Deck Squat

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

Kneeling Squat

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

180 Jump Squat

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