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Squat variations


- Traditional Squat: Basic squat form. Difficulty: 2/10

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- Sumo Squat: Wide stance, targets inner thighs. Difficulty: 3/10

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- Pistol Squat: One-legged squat, challenging balance. Difficulty: 9/10

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- Goblet Squat: Squat holding a weight at chest. Difficulty: 4/10

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- Box Squat: Squat to a bench, good for beginners. Difficulty: 3/10

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- Jump Squat: Squat with a jump, increases intensity. Difficulty: 6/10

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- Split Squat: Staggered stance, like a static lunge. Difficulty: 5/10

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- Overhead Squat: Squat holding weight overhead. Difficulty: 8/10

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- Front Squat: Barbell held in front, focuses on quads. Difficulty: 7/10

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- Hack Squat: Machine-based, easier on the spine. Difficulty: 5/10

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- Bulgarian Split Squat: One leg elevated behind. Difficulty: 7/10

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- Wall Sit: Static hold against a wall. Difficulty: 4/10

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- Cossack Squat: Lateral movement, good for flexibility. Difficulty: 6/10

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- Barbell Back Squat: Classic strength exercise. Difficulty: 7/10

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- Zercher Squat: Barbell held in elbow crooks. Difficulty: 8/10

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- Sissy Squat: Leans backward, intense on quads. Difficulty: 8/10

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- Landmine Squat: Barbell anchored at one end. Difficulty: 5/10

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