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Variations Of Squat Jacks

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* Stretching exercises are not included in this list!

Overhead Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, AdductorsMuscle, CalvesMuscle, TricepsMuscle, Serratus AnteriorMuscle
Starting PositionExecution required:Dumbbells (2) / Barbell / Broomstick / EZ Bar
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Overhead Squat

Deck Squat

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

Kneeling Squat

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

Zercher Squat

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