Zombie Squat

SquatStrength TrainingStrength and ConditioningFull BodyCore
Written By David Song

ZOMBIE SQUAT

This is a squat variation that is used to emphasize core stability and quadriceps engagement. Start by placing a barbell along the front of your deltoids and raise your arms to above parallel to the ground. Complete a squat while maintaining an above parallel alignment of your arms, you will need to flex the shoulders as you lean forwards to maintain proper alignment.

Muscles Involved:

  • Core

    • Transverse Abdominis

  • Quadriceps

  • Gluteus Maximus

  • Anterior Deltoids

Related Conditions:

  • Strength and Conditioning

  • Squat Warm Up

Exercise Equipment:

Click to buy

 

Related Exercises

Featured
Banded B-Stance Squat
Knee, Knee Strengthening, Hip, Hip Strength
Banded B-Stance Squat
Knee, Knee Strengthening, Hip, Hip Strength
Knee, Knee Strengthening, Hip, Hip Strength
Overhead Pallof Squat
Core, Core Stability, Lumbar Spine, Lumbar Stability, Squat
Overhead Pallof Squat
Core, Core Stability, Lumbar Spine, Lumbar Stability, Squat
Core, Core Stability, Lumbar Spine, Lumbar Stability, Squat
Anti-Shift Squat
Hip, Hip Stability, Squat
Anti-Shift Squat
Hip, Hip Stability, Squat
Hip, Hip Stability, Squat
Wall Ball Squat Opener
Hip, Hip Stability, Knee Stability
Wall Ball Squat Opener
Hip, Hip Stability, Knee Stability
Hip, Hip Stability, Knee Stability
Banded Squat Pallof Press
Core, Core Stability, Lumbar Spine, Lumbar Stability, Low Back, Low Back Stability
Banded Squat Pallof Press
Core, Core Stability, Lumbar Spine, Lumbar Stability, Low Back, Low Back Stability
Core, Core Stability, Lumbar Spine, Lumbar Stability, Low Back, Low Back Stability
Weighted Wall Sit
Knee, Knee Stability, Knee Strengthening
Weighted Wall Sit
Knee, Knee Stability, Knee Strengthening
Knee, Knee Stability, Knee Strengthening
Single Leg Wall Sit
Knee, Knee Stability, Knee Strengthening
Single Leg Wall Sit
Knee, Knee Stability, Knee Strengthening
Knee, Knee Stability, Knee Strengthening
Heel Raise Wall Sit
Ankle, Ankle Stability, Ankle Strengthening, Knee Stability, Knee, Knee Strengthening
Heel Raise Wall Sit
Ankle, Ankle Stability, Ankle Strengthening, Knee Stability, Knee, Knee Strengthening
Ankle, Ankle Stability, Ankle Strengthening, Knee Stability, Knee, Knee Strengthening
Zombie Squat
Hip Strength, Knee Strengthening, Hip, Knee, Squat
Zombie Squat
Hip Strength, Knee Strengthening, Hip, Knee, Squat
Hip Strength, Knee Strengthening, Hip, Knee, Squat
Front Squat Cross Grip
Hip, Hip Strength, Knee, Knee Strengthening, Squat
Front Squat Cross Grip
Hip, Hip Strength, Knee, Knee Strengthening, Squat
Hip, Hip Strength, Knee, Knee Strengthening, Squat
David Song
Previous

Swiss Ball Dead bug
Next

Hip Hinge Pallof Press