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Variations Of Pop Squat

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* Stretching exercises are not included in this list!

Overhead Squat

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

Zercher Squat

muscles:GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
auxiliary muscles:Serratus AnteriorMuscle, TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, BicepsMuscle, Hand FlexorsMuscle, AdductorsMuscle
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:Backpack, Dumbbell, Fitness Mat, Kettlebell
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Deck Squat

180 Jump Squat

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