* Stretching exercises are not included in this list!

Variations Of 180 Jump Squat

Overhead Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Triceps, Serratus Anterior, Latissimus Dorsi, Trapezius, Adductors, Lower Back, Calves, Teres Muscles, Deltoids, Rectus Abdominis
required:Dumbbells (2) / EZ Bar / Broomstick / Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Front Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors
required:EZ Bar / Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
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Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings, Rectus Abdominis, Adductors, Lower Back, Quadriceps, Abductors
required:Nothing
optional:Backpack, Fitness Mat, Dumbbell, Kettlebell, Barbell
level:Normal
type:Strength
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Zercher Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Deltoids, Rectus Abdominis, Adductors, Biceps, Hand Flexors, Serratus Anterior, Trapezius
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Adductors, Glutes, Quadriceps
auxiliary muscles:Abductors, Lower Back
required:Nothing
level:Normal
type:Strength, Cardio
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Sumo Squat With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes, Hamstrings, Adductors
auxiliary muscles:Lower Back, Abductors
required:Kettlebell / Drink Crate / Backpack / Dumbbell / Kettlebells (2) / Medicin Ball / Dumbbells (2)
level:Hard
type:Strength
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Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Rectus Abdominis, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Lower Back, Obliques
required:Nothing
optional:Kettlebell, Fitness Mat, Backpack, Dumbbell
level:Normal
type:Strength, Cardio
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Goblet Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Quadriceps
auxiliary muscles:Glutes, Deltoids, Adductors, Trapezius, Lower Back
required:Medicin Ball / Kettlebell / Dumbbell / Backpack
level:Normal
type:Strength
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