* Stretching exercises are not included in this list!

Variations Of Prisoner Squat

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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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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Sumo Squat With Barbell

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Calves, Quadriceps, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Shins
required:Nothing
optional:Backpack, Weight Cuffs, Dumbbells (2), Kettlebells (2)
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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Frog Squat

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