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Movement reference

Exercise Library

Find your next movement by muscle group, equipment, difficulty, or movement pattern.

Showing 6 of 119 exercises

Back Squat

aka Barbell Back Squat, High Bar Squat

Intermediate
Squat Barbell & Rack Compound
QuadsGlutes · CoreErectors
Rep range: 1–12 · Quad Dominant
Programs Testable 1RM
Cues
  • ✓ Brace core
  • ✓ Break at hips and knees simultaneously
  • ✓ Drive knees out
Common Mistakes
  • ✗ Knee cave
  • ✗ Butt wink
  • ✗ Forward lean

Front Squat

aka Barbell Front Squat

Intermediate
Squat Barbell & Rack Compound
Quads · CoreUpper BackGlutes
Rep range: 3–8 · Quad Dominant
Programs Testable 1RM

Overhead Squat

Advanced
Squat Barbell & Rack Compound
QuadsGlutes · CoreFront DeltUpper Back
Rep range: 3–6 · Full Body
Programs Testable 1RM

Zercher Squat

Advanced
Squat Barbell & Rack Compound
QuadsGlutes · CoreBicepsUpper Back
Rep range: 5–10 · Quad Dominant
Programs

Safety Bar Squat

aka SSB Squat

Intermediate
Squat Full Gym Access Compound
QuadsGlutes · CoreUpper Back
Rep range: 3–10 · Quad Dominant
Programs Testable 1RM

Box Squat

aka Barbell Box Squat, Westside Box Squat

Intermediate
Squat Barbell & Rack Compound
GlutesHamstringsQuads · ErectorsCoreAdductors
Rep range: 2–8 · Glute Dominant
Programs Testable 1RM