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Variations Of Sumo Squat

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* Stretching exercises are not included in this list!

Overhead Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, AdductorsMuscle, CalvesMuscle, TricepsMuscle, Serratus AnteriorMuscle, Latissimus DorsiMuscle
Starting PositionExecution required:EZ Bar / Broomstick / Dumbbells (2) / Barbell
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:AbductorsMuscle, HamstringsMuscle, AdductorsMuscle, Lower BackMuscle, Rectus AbdominisMuscle, QuadricepsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat, Dumbbell, Kettlebell, Barbell, Backpack
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Kneeling Squat

Deck Squat

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

Zercher Squat

muscles:HamstringsMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles:AdductorsMuscle, BicepsMuscle, Hand FlexorsMuscle, 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

180 Jump Squat

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