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

Deck Squat

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

Kneeling Squat

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