দ্য squat pattern

Knee-dominant lower-body work: hips and knees bend together with the torso staying relatively upright. The quadriceps lead, the glutes and adductors assist strongly, and the trunk works to keep the spine from folding. Where the load sits — front, back, or held at the chest — decides how upright you must stay.

Across the 40 squat exercises on this site, the prime movers are the front deltoid, quadriceps, glutes, calves, adductors, hip flexors. Which one leads depends on the angle and the equipment, not on the pattern alone.

Twice a week is a sensible default for every pattern. A programme built on movement patterns rather than muscles is harder to leave holes in — if every week contains a push, a pull, a squat, a hinge, a carry and some trunk work, very little gets missed.