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Variations Of Squat With Barbell

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* Stretching exercises are not included in this list!

Overhead Squat

muscles:GlutesMuscle, HamstringsMuscle, QuadricepsMuscle
auxiliary muscles:Teres MusclesMuscle, Latissimus DorsiMuscle, DeltoidsMuscle, TrapeziusMuscle, TricepsMuscle, AdductorsMuscle, Rectus AbdominisMuscle, Lower BackMuscle, Serratus AnteriorMuscle, CalvesMuscle
Starting PositionExecution required:Dumbbells (2) / EZ Bar / Broomstick / Barbell
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Overhead Squat

Kneeling Squat

muscles:GlutesMuscle
auxiliary muscles:AdductorsMuscle, Rectus AbdominisMuscle, AbductorsMuscle, QuadricepsMuscle, Lower BackMuscle, HamstringsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Backpack, Kettlebell, Dumbbell, Barbell, Fitness Mat
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Kneeling Squat

Zercher Squat

muscles:HamstringsMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles:BicepsMuscle, AdductorsMuscle, Hand FlexorsMuscle, Serratus AnteriorMuscle, TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Barbell
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Zercher Squat

Deck Squat

muscles:Rectus AbdominisMuscle, GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
auxiliary muscles:AdductorsMuscle, ObliquesMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat, Kettlebell, Backpack, Dumbbell
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Deck Squat

180 Jump Squat

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
auxiliary muscles:Rectus AbdominisMuscle, AdductorsMuscle, ObliquesMuscle, Lower BackMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebells (2), Weight Cuffs, Dumbbell, Dumbbells (2), Kettlebell
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat