Movement pattern

The squat pattern

Knee-dominant lower-body work: hips and knees bend together with the torso staying relatively upright.

The shape of the movement

40MOVEMENTS

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.

25 of the 40 run without a gym. A pattern with no home version in it is a pattern you will skip.

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

How a movement lands in the squat pattern

Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
Attach the published MET category so the energy figure on every card traces back to the same table.

The attribution rules in full →

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.ATTRIBUTION BY JOINT ACTION.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

Every squat movement

Squat exercises, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Equipment	Level
Bodyweight Squat	Quadriceps	Bodyweight	ಆರಂಭಿಕ
Dumbbell Squat	Quadriceps	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Goblet Squat	Quadriceps	Dumbbells + Kettlebell	ಆರಂಭಿಕ
Heels-Elevated Goblet Squat	Quadriceps	Dumbbells + Weight plate	ಆರಂಭಿಕ
Jumping Jack	Calves	Bodyweight	ಆರಂಭಿಕ
Leg Press	Quadriceps	Machine	ಆರಂಭಿಕ
Narrow-Stance Leg Press	Quadriceps	Machine	ಆರಂಭಿಕ
Stair Climb	Quadriceps	Bodyweight + Box or step	ಆರಂಭಿಕ
Sumo Squat	Adductors	Dumbbells + Kettlebell	ಆರಂಭಿಕ
Wall Sit	Quadriceps	Bodyweight	ಆರಂಭಿಕ
Battle Rope Wave	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Machine	ಆರಂಭಿಕ
Hack Squat Machine	Quadriceps	Machine	ಆರಂಭಿಕ
High Knees	Hip flexors	Bodyweight	ಆರಂಭಿಕ
Landmine Squat	Quadriceps	Landmine + Barbell	ಆರಂಭಿಕ
Single-Leg Press	Quadriceps	Machine	ಆರಂಭಿಕ
Skater Hop	Glutes	Bodyweight	ಆರಂಭಿಕ
Smith Machine Squat	Quadriceps	Smith machine	ಆರಂಭಿಕ
Squat Jump	Quadriceps	Bodyweight	ಆರಂಭಿಕ
Squat Thrust	Quadriceps	Bodyweight	ಆರಂಭಿಕ
Box Jump	Quadriceps	Box or step + Bodyweight	ಮಧ್ಯಮ
Box Squat	Quadriceps	Barbell + Box or step	ಮಧ್ಯಮ
Broad Jump	Quadriceps	Bodyweight	ಮಧ್ಯಮ
Burpee	Quadriceps	Bodyweight	ಮಧ್ಯಮ
Cossack Squat	Adductors	Bodyweight + Kettlebell	ಮಧ್ಯಮ
Dumbbell Thruster	Quadriceps	ಡಂಬೆಲ್‌ಗಳು	ಮಧ್ಯಮ
Jumping Lunge	Quadriceps	Bodyweight	ಮಧ್ಯಮ
Kettlebell Thruster	Quadriceps	Kettlebell	ಮಧ್ಯಮ
Single-Leg Wall Sit	Quadriceps	Bodyweight	ಮಧ್ಯಮ
Tuck Jump	Quadriceps	Bodyweight	ಮಧ್ಯಮ
Wall Ball	Quadriceps	Medicine ball	ಮಧ್ಯಮ
Barbell Back Squat	Quadriceps	Barbell	Advanced
Barbell Thruster	Quadriceps	Barbell	Advanced
Burpee Broad Jump	Quadriceps	Bodyweight	Advanced
Front Squat	Quadriceps	Barbell	Advanced
Pause Squat	Quadriceps	Barbell	Advanced
Sissy Squat	Quadriceps	Bodyweight	Advanced
Zercher Squat	Quadriceps	Barbell	Advanced
Depth Jump	Quadriceps	Box or step + Bodyweight	Advanced
Overhead Squat	Quadriceps	Barbell	Advanced
Pistol Squat	Quadriceps	Bodyweight	Advanced

The other patterns

ಪುಶ್Driving resistance away from the torso — horizontally in a bench press, vertically in an overhead press.PullDrawing resistance towards the torso — horizontally in a row, vertically in a pull-up or pulldown.HingeHip-dominant lower-body work: the hips travel back and forward while the knees stay relatively still.LungeSplit-stance and single-leg lower-body work, one leg clearly in front of the other.CarryHolding a load and walking with it. Trains grip, trunk and shoulders in one uncomplicated package.RotationTurning the trunk under load, or throwing and swinging across the body.BraceHolding the trunk still while something tries to bend, extend or twist it.ಐಸೊಲೇಶನ್One joint, one muscle group, no help from anywhere else.

The questions that come up on the floor

What is the 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.

Which muscles does squatting train?

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.

How often should I train the squat pattern?

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.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ಮೂಲಗಳು page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.MUSCLE ROLES ASSIGNED BY JOINT ACTION.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

The people behind these sites

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

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