* Stretching exercises are not included in this list!

Variations Of Sumo Squat

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:Barbell / EZ Bar / Broomstick / Dumbbells (2)
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Squat With Barbell

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

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

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

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

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