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Variations Of Pistol Squat

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* Stretching exercises are not included in this list!

Overhead Squat

muscles:QuadricepsMuscle, GlutesMuscle, HamstringsMuscle
auxiliary muscles:TricepsMuscle, AdductorsMuscle, Rectus AbdominisMuscle, Lower BackMuscle, Serratus AnteriorMuscle, CalvesMuscle, Teres MusclesMuscle, Latissimus DorsiMuscle, DeltoidsMuscle, TrapeziusMuscle
Starting PositionExecution required:Barbell / Dumbbells (2) / 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:AbductorsMuscle, Lower BackMuscle, QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebell, Barbell, Fitness Mat, Backpack, Dumbbell
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Kneeling Squat

Zercher Squat

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

180 Jump Squat

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