* Stretching exercises are not included in this list!

Variations Of Squat

Overhead Squat

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

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

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

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

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

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

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