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Variations Of Prisoner Squat

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* Stretching exercises are not included in this list!

Overhead Squat

muscles:QuadricepsMuscle, GlutesMuscle, HamstringsMuscle
auxiliary muscles:AdductorsMuscle, Rectus AbdominisMuscle, Lower BackMuscle, Serratus AnteriorMuscle, CalvesMuscle, Teres MusclesMuscle, Latissimus DorsiMuscle, DeltoidsMuscle, TrapeziusMuscle, TricepsMuscle
Starting PositionExecution required:EZ Bar / Broomstick / Barbell / Dumbbells (2)
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:Backpack, Dumbbell, Barbell, Fitness Mat, Kettlebell
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Kneeling Squat

Zercher Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:DeltoidsMuscle, Hand FlexorsMuscle, Rectus AbdominisMuscle, AdductorsMuscle, Serratus AnteriorMuscle, TrapeziusMuscle, BicepsMuscle, 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

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