Squat exercises

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.

Burpee (Wider Stance, Shallower Squat) is 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.

Barbell Plie Squat is 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.

Barbell Hack Squat (Shallower Range) is a free-weight squat with the bar held behind the legs and a reduced depth relative to the deeper-range demonstration. It emphasizes the quadriceps, with the glutes assisting the ascent and the trunk and grip supporting the load. The shorter range distinguishes this variation; it does not by itself make the exercise suitable for an injury.

Resistance Band Squat (Front Neutral-Grip Hold) is 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.

Resistance Band Squat (Lateral Handle Hold) is 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.

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.

Band Squat is 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.

Barbell Overhead Squat is an advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.

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.

Lunges are 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.

Dumbbell Lunges are a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stabilization and balance. It involves stepping forward with one leg while holding a dumbbell in each hand, lowering the hips until both knees are bent at approximately 90 degrees.

The Sumo Squat off Stepbox is 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.

The Cyclist Squat is a variation of the traditional squat that emphasizes the quadriceps by altering the foot positioning and range of motion. This exercise is performed with feet positioned closer together and elevated heels, which increases the demand on the quadriceps while reducing the involvement of the glutes and hamstrings. It is particularly beneficial for cyclists and athletes looking to enhance their quad strength and endurance.

Band Lying Clamshells are 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.

The Bench Front Squat is 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.

The Sissy Squat is 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.

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.

The Box Squat is a strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back. It involves squatting down to a box or bench, which helps in maintaining proper form and depth. This exercise is particularly useful for improving squat technique, building power, and enhancing overall lower body strength.

The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings. It involves placing one foot behind you on an elevated surface while performing a squat with the other leg. This exercise enhances balance, coordination, and lower body strength.

The Weighted Pistol Squat is an advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core. It involves performing a single-leg squat while holding a weight, enhancing strength, balance, and coordination. This exercise requires significant flexibility and stability, making it suitable for experienced athletes.

The Dumbbell Bulgarian Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves performing a squat with one leg elevated behind you on a bench or platform while holding dumbbells for added resistance. This exercise improves balance, coordination, and strength in the lower body.

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.

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.