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Variations Of 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:EZ Bar / Dumbbells (2) / Barbell / 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, AdductorsMuscle, HamstringsMuscle, AbductorsMuscle, Lower BackMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Barbell, Kettlebell, Backpack, Fitness Mat, Dumbbell
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Kneeling Squat

Deck Squat

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

Zercher Squat

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