The basic squat is an exercise that most people are familiar with. Keep your back straight and lower until your knees bend at a 90 degree angle. Breathe when you go down, exhale when you go up. But like many exercises that have existed for so long and are so common, many variations of the basic squat have emerged.
Jumping squat: The jumping squat is a variation of plyometric exercise in the traditional squat exercise where after reaching the low position of the squat you jump. I think that’s why they call it the jump squat at least. The benefit of this variation of the squat is to develop the rapid contraction explosive fibers involved in the jump.
Box squat: the variation of box squat uses a box or seat just behind the squatter. Upon reaching the lower position of the squat, the box helps keep the person squatting in shape. In general, squat will keep the position just above the box to put additional pressure on the muscles involved before returning to the upper position.
Pistol squat: one of the most difficult variations of the squat with body weight is the squat squat. In the Pistol, the squat straightens one leg in front of them as they advance to the low position of the squat. When the squat reaches the low position, the extended leg should be parallel to the ground.
Wall Squat: The wall squat is an isometric variation of the traditional squat. Isometric means maintaining a static position during exercise. While the squat box would remain for a moment or two before returning to the upper position. The wall squat is held against a wall in a low position for the duration of the exercise. Wall squats should be maintained for at least 15 seconds, but more optimally for 1 to 2 minutes at a time.
Squatting position in front of the wall: squatting position facing the wall is an important variation to help with back problems and to help develop a correct technique for weight squats. On the face of the squatting wall, the squat should stand in front of the feet of the wall an inch or two away from the wall, six inches across the shoulders of each other. Then, the squat will be lowered to the low position, keeping the nose and forehead an inch or two from the wall, similar to the distance of the toes.