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.

ਸਰੋਤ·Published exercise references·PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 →

ਸਰੋਤ·Published exercise references·ATTRIBUTION BY JOINT ACTION·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

Every squat movement

Squat exercises, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Equipment	Level
Bodyweight Squat	Quadriceps	Bodyweight	Beginner
Dumbbell Squat	Quadriceps	Dumbbells	Beginner
Goblet Squat	Quadriceps	Dumbbells + Kettlebell	Beginner
Heels-Elevated Goblet Squat	Quadriceps	Dumbbells + Weight plate	Beginner
Jumping Jack	ਪਿੰਜਣੀਆਂ	Bodyweight	Beginner
Leg Press	Quadriceps	Machine	Beginner
Narrow-Stance Leg Press	Quadriceps	Machine	Beginner
Stair Climb	Quadriceps	Bodyweight + Box or step	Beginner
Sumo Squat	ਐਡਕਟਰ	Dumbbells + Kettlebell	Beginner
Wall Sit	Quadriceps	Bodyweight	Beginner
Battle Rope Wave	Front deltoid	Machine	Beginner
Hack Squat Machine	Quadriceps	Machine	Beginner
High Knees	Hip flexors	Bodyweight	Beginner
ਲੈਂਡਮਾਈਨ ਸਕੁਐਟ	Quadriceps	Landmine + Barbell	Beginner
Single-Leg Press	Quadriceps	Machine	Beginner
Skater Hop	Glutes	Bodyweight	Beginner
Smith Machine Squat	Quadriceps	Smith machine	Beginner
Squat Jump	Quadriceps	Bodyweight	Beginner
Squat Thrust	Quadriceps	Bodyweight	Beginner
Box Jump	Quadriceps	Box or step + Bodyweight	Intermediate
Box Squat	Quadriceps	Barbell + Box or step	Intermediate
Broad Jump	Quadriceps	Bodyweight	Intermediate
Burpee	Quadriceps	Bodyweight	Intermediate
Cossack Squat	ਐਡਕਟਰ	Bodyweight + Kettlebell	Intermediate
Dumbbell Thruster	Quadriceps	Dumbbells	Intermediate
Jumping Lunge	Quadriceps	Bodyweight	Intermediate
Kettlebell Thruster	Quadriceps	Kettlebell	Intermediate
Single-Leg Wall Sit	Quadriceps	Bodyweight	Intermediate
Tuck Jump	Quadriceps	Bodyweight	Intermediate
Wall Ball	Quadriceps	Medicine ball	Intermediate
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

PushDriving 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.ਲੰਜSplit-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.IsolationOne 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 sources 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.

ਸਰੋਤ·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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