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.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT·மறுபரிசீலனை ஜூலை 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 →

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·ATTRIBUTION BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

Every squat movement

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

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 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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