* Stretching exercises are not included in this list!

Variations Of Goblet Squat

Overhead Squat

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Adductors, Lower Back
required:EZ Bar / 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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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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Kneeling Squat

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Hamstrings, Adductors, Lower Back
required:Bench / Seat
level:Hard
type:Strength
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Squat At The Wall With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Lower Back, Adductors
required:Exercise Ball
optional:Backpack
level:Normal
type:Strength
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