* Stretching exercises are not included in this list!

Variations Of Tuck Jumps

Overhead Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes, Hamstrings
auxiliary muscles:Triceps, Serratus Anterior, Latissimus Dorsi, Trapezius, Lower Back, Teres Muscles, Deltoids, Adductors, Rectus Abdominis, Calves
required:Barbell / Broomstick / EZ Bar / Dumbbells (2)
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:EZ Bar / Barbell
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:Abductors, Lower Back, Rectus Abdominis, Quadriceps, Hamstrings, Adductors
required:Nothing
optional:Dumbbell, Kettlebell, Barbell, Backpack, Fitness Mat
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:Quadriceps, Hamstrings, Glutes, Rectus Abdominis
auxiliary muscles:Obliques, Adductors, Lower Back
required:Nothing
optional:Dumbbell, Kettlebell, Fitness Mat, Backpack
level:Normal
type:Strength, Cardio
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Zercher Squat

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

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

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