* Stretching exercises are not included in this list!

Variations Of Frog Squat

Sumo Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings, Adductors
auxiliary muscles:Lower Back, Abductors
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
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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Kneeling Squat

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:Rectus Abdominis, Adductors, Obliques, Abductors, Lower Back
required:Nothing
optional:Kettlebells (2), Weight Cuffs, Kettlebell, Dumbbell, Dumbbells (2)
level:Normal
type:Strength, Plyometrics, Cardio
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Sumo Squat With Dumbbell

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

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps
auxiliary muscles:Hamstrings, Glutes
required:Nothing
optional:Backpack
level:Normal
type:Strength, Cardio
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Wall Sit

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Hamstrings, Adductors, Lower Back
required:Nothing
level:Normal
type:Strength - isometric
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Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings, Calves
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Shins
required:Nothing
optional:Weight Cuffs, Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Plyometrics, Cardio
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Tuck Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Adductors, Abductors, Calves
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Wrestler Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Abductors, Glutes
auxiliary muscles:Adductors, Lower Back
required:Nothing
optional:Backpack, Fitness Mat
level:Normal
type:Strength, Cardio
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