Squats
Explanatory Video
Description
A lower-body exercise that targets the leg muscles, performed by bending the knees and lowering the body.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
Quadriceps Femoris
Gluteus Maximus
Hamstrings
Rectus Abdominis
Erector Spinae
Adductor Magnus
Transversus Abdominis
Body Areas
Legs
Glutes
Core
Back
Progressions
The Shrimp Squat is a unilateral lower body exercise that emphasizes balance and leg strength. Stand on one leg and bend the other leg behind you, optionally grabbing your ankle with your hand. Slowly lower your hips by bending your standing knee until the knee of your back leg touches the ground behind you. Ensure your heel remains flat on the floor and your torso stays as upright as possible. Push back up to the starting position with control.
Dynamic
Intermediate
Similar Exercises
The jump squat is a dynamic exercise that combines a traditional squat with a jump to increase power and explosiveness. Begin by standing with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. From the squat position, explosively jump upwards, extending your legs fully and swinging your arms to gain momentum. Land softly back into the squat position, ensuring your knees are aligned with your toes. Repeat the movement for the desired number of repetitions.
Dynamic
Intermediate
A squat variation where the barbell is held in the crooks of the elbows, shifting emphasis to the upper back and core while maintaining quad engagement.
Dynamic
Intermediate
A squat variation where the barbell is held across the front of the shoulders, placing greater emphasis on the quadriceps and core while reducing lower back stress.
Dynamic
Intermediate
An advanced quad-focused exercise performed by leaning backward while rising onto the balls of the feet and bending at the knees.
Dynamic
Intermediate
A unilateral lower body exercise performed in a staggered stance with one foot in front of the other, developing single-leg strength and stability.
Dynamic
Beginner
A unilateral squat variation performed with the rear foot elevated on a bench or platform, intensifying the focus on single-leg strength.
Dynamic
Intermediate
The Goblet Squat is an excellent exercise for building lower-body strength and improving squat mechanics. Hold a dumbbell or kettlebell close to your chest with both hands, gripping it like a goblet. Stand with your feet slightly wider than shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest upright and your core engaged. Ensure your knees stay in line with your toes. At the bottom of the movement, your elbows should be inside your knees. Push through your heels to return to the starting position while maintaining a flat back throughout the movement.
Dynamic
Beginner
Lay on your side with your knees bent at approximately 90 degrees. Place a foam roller between your knees. Keeping your knees squeezed together against the roller, rotate the lower part of your top leg (the foot) toward the ceiling. Focus on the rotation occurring within the hip socket. Hold the end range for a second and then slowly return to the starting position.
Dynamic
Beginner
Last updated: 3/8/2026