* Stretching exercises are not included in this list!

Variations Of Squats With Partner

Overhead Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes, Hamstrings
auxiliary muscles:Calves, Teres Muscles, Latissimus Dorsi, Deltoids, Trapezius, Triceps, Adductors, Rectus Abdominis, Lower Back, Serratus Anterior
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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Goblet Squat

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

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Lower Back, Hamstrings, Adductors
required:Bench / Seat
level:Hard
type:Strength
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