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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 for Back Squat Testable 1RM for Back Squat
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 for Front Squat Testable 1RM for Front Squat

Overhead Squat

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

Zercher Squat

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

Safety Bar Squat

aka SSB Squat

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

Box Squat

aka Barbell Box Squat, Westside Box Squat

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