Squat exercises
Squat exercises in the Fitness Coach catalogue: 95 exercises. Mostly for: Legs, Quads, Glutes.
Legs · Intermediate
Jump Squat (Feet Turned Out)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Full body · Advanced
Burpee (Wider Stance, Shallower Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Legs · Intermediate
Barbell Plie Squat
A barbell squat with a particularly wide stance and outward-directed knees. The demonstrated version uses a wider stance and a more outward knee path than the separate Barbell Sumo Squat variation. The quadriceps, glutes and hip adductors work together to raise the body against the load.
Legs · Intermediate
Barbell Hack Squat (Shallower Range)
A free-weight squat with the bar held behind the legs and a reduced depth relative to the deeper-range demonstration.
Glutes · Beginner
Resistance Band Squat (Front Neutral-Grip Hold)
A band-resisted squat with the handles held in front of the body using a neutral grip. This setup directs resistance through the lower body while requiring stable upper-body positioning.
Glutes · Beginner
Resistance Band Squat (Lateral Handle Hold)
A band-resisted squat with the handles held at the sides. The lateral handle position creates a distinct upper-body setup while loading the quadriceps and glutes through the squat pattern.
Legs · Intermediate
Barbell Bulgarian Squat
A unilateral lower-body exercise with the rear foot elevated on a bench and a barbell across the upper back, building single-leg strength, balance, and quad and glute development.
Legs · Intermediate
Band Squat
A lower-body squat variation that uses resistance bands to load the glutes, quadriceps, and hamstrings. The elastic resistance adds demand throughout the squat pattern.
Legs · Advanced
Barbell Overhead Squat
An advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.
Legs · Beginner
Cable Step Up
The Cable Step-Up is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping onto an elevated platform while holding a cable attachment for resistance, promoting balance, coordination, and strength.
Legs · Intermediate
Lunges
A compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.
Legs · Intermediate
Dumbbell Lunges
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Sumo Squat off Stepbox
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. By performing this squat variation on a stepbox, you increase the range of motion and engage stabilizing muscles for improved balance and strength.
Legs · Intermediate
Cyclist Squat
A variation of the traditional squat that emphasizes the quadriceps by altering the foot positioning and range of motion.
Glutes · Beginner
Band Lying Clamshells
A resistance exercise targeting the gluteus medius and hip abductors. This exercise helps improve hip stability, strengthen the glutes, and enhance overall lower body function. It is performed by lying on your side with a resistance band looped around your thighs, just above the knees.
Legs · Intermediate
Bench Front Squat
A compound lower body exercise that targets the quadriceps, glutes, and core. It involves performing a front squat with the added stability of a bench to guide depth and form. This variation is particularly useful for beginners or those working on improving squat depth and technique.
Legs · Intermediate
Sissy Squat
An advanced lower body exercise that primarily targets the quadriceps, while also engaging the core and hip flexors. It is performed with a focus on maintaining a straight line from the knees to the shoulders, emphasizing knee flexion and extension.
Legs · Intermediate
Jump Squat (Feet Forward)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees face more forward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Legs · Intermediate
Box Squat
A strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Glutes · Intermediate
Bulgarian Squat
The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Advanced
Weighted Pistol Squat
An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Legs · Intermediate
Dumbbell Bulgarian Squat
A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Sumo Squat With Smith
The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.
Legs · Intermediate
Stabillity Ball Wall Squat
The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.
