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Variations Of Squat Thrust

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* Stretching exercises are not included in this list!

Overhead Squat

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

180 Jump Squat

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