In contrast to back squats, which place the barbell on the upper back, front squats challenge the body by placing the barbell in front, resting on the shoulders. By pulling the body forward and increasing knee flexion as a lifter descends into a squat, front squats place more emphasis on the quads rather than the glutes.
Once you've mastered proper form for a standard squat, you can move on to other variations like the sumo squat. To perform a sumo squat, stand with your feet significantly wider than hip-distance apart (about three to four feet), turn your toes out 45 degrees and hold your hands by your sides.
The Plyometrics Jump Squat – First Level Having strong legs should be a part of your longevity strategy, and the thing about plyometrics is: they work. Among my favorite plyometric exercises on Leg Day at the gym is the jump squat (also called the prayer squat-jump).
Single leg squats, sometimes referred to as pistol squats, are a great exercise that will increase the resiliency in your legs. In addition, they can help build mobility, as well as improve your balance and stability. Single leg squats target your glutes, hips, and quad muscles.