Jumping Squats

Back squats are one of the fundamental exercises in strength training. They are typically performed with a barbell, allowing for progressive overload. Back squats primarily target the thigh muscles, particularly the quadriceps and glutes. Additionally, they strengthen the core and lower back, as these muscles are crucial for stability and control during the exercise.

Back squats are among the most well-known foundational exercises in strength training, as they promote overall body strength and stability, improve functional movements in daily life, and, when combined with other strength exercises like deadlifts or lunges, provide an excellent foundation for leg training.

The bodyweight squat is probably the most well-known fitness exercise in the world. It strengthens your legs and glutes. However, it is not as easy to perform as it looks. Many still think that it's bad to push the knees beyond the toes. This myth has long been debunked. Much more important is that you perform the movement slowly and controlled, gradually increasing it. If you can perform 20-30 bodyweight squats, then goblet squats, barbell squats, or assisted single-leg squats could be a great progression.

The pistol squat is a challenging single-leg squat where you lower yourself deep into a squat while keeping the other leg extended forward. This exercise requires not only strength but also good balance and flexibility. It particularly targets the thighs, glutes, and core muscles. Those who want to work their way up to pistol squats can start with supportive exercises like the Bulgarian split squat or deep squat with weight to build the necessary strength and flexibility. Progressions of the pistol squat, which are explained further below, are also useful for learning the movement. Even more complex is the so-called dragon squat, where the free leg is crossed behind the standing leg as you lower into the squat.