The following muscles are addressed in a normal bodyweight squat: Squat modifications such as barbell and jump squats can provide an added challenge. These exercises target somewhat different muscle areas, such as your back muscles (barbell squats), and can assist improve aerobic fitness (jump squats). Modifying your routine by adding in some variation will help prevent boredom and keep your training interesting. There are three main types of bodyweight squats: Depth, range, and stability. In a deep squat, the knees and hips come close to or touch the floor. In a range-of-motion squat, the knees and hips stay above the floor but do not touch it. A stable squat is one in which you can balance safely without losing control. The depth of a squat affects how much weight you can use without risking injury. As you squat deeper, you use more of your own body weight as resistance. This makes bodyweight squats powerful tools for building strength. In addition to being strong, people who squat often find they have greater core stability and can reach higher up on the wall when doing chinups. That's why it's so important to include depthy squats in your workout regimen. Start with simple positions that feel comfortable and build up from there. It may take several attempts to get into a good position. If you feel pain during any movement, stop immediately until your body has time to recover.