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Variations Of Sumo Squat With Dumbbell

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* Stretching exercises are not included in this list!

Overhead Squat

muscles:GlutesMuscle, HamstringsMuscle, QuadricepsMuscle
auxiliary muscles:Serratus AnteriorMuscle, DeltoidsMuscle, Latissimus DorsiMuscle, AdductorsMuscle, Rectus AbdominisMuscle, Lower BackMuscle, TrapeziusMuscle, TricepsMuscle, CalvesMuscle, Teres MusclesMuscle
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

Kneeling Squat

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

Zercher Squat

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

180 Jump Squat

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