* Stretching exercises are not included in this list!

Variations Of Deck Squat

Overhead Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Calves, Triceps, Serratus Anterior, Latissimus Dorsi, Trapezius, Lower Back, Teres Muscles, Deltoids, Rectus Abdominis
required:EZ Bar / Broomstick / Barbell / Dumbbells (2)
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, Abductors, Adductors, Lower Back, Rectus Abdominis, Quadriceps
required:Nothing
optional:Dumbbell, Fitness Mat, Kettlebell, Backpack, Barbell
level:Normal
type:Strength
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Zercher Squat

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings
auxiliary muscles:Lower Back, Deltoids, Trapezius, Adductors, Glutes
required:Backpack / Dumbbell / Medicin Ball / Kettlebell
level:Normal
type:Strength
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Squat At The Wall With Exercise Ball And Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Lower Back
required:Exercise Ball, Dumbbells (2) / Kettlebells (2)
optional:Backpack
level:Hard
type:Strength
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