Squat exercises

A simultaneous bend and extension of the knees and hips while the torso stays braced and relatively upright. The load travels vertically over the mid-foot.

The squat is the foundational lower-body strength expression — concentric knee extension (quadriceps) plus hip extension (glutes) against an axially-loaded, braced trunk. It builds the largest cross-section of lower-body muscle and trains whole-body bracing under load.

Best camera angle: front-on. Front-on best shows knee valgus. Depth and torso lean are easier to judge from the side.

How many of the 14 squat exercises list each muscle as a primary muscle in the knowledge graph — a count of exercises, not a measure of activation.

• Vastus intermediusprimary in 14 of 14
• Vastus lateralisprimary in 14 of 14
• Vastus medialisprimary in 14 of 14
• Gluteus maximusprimary in 13 of 14
• Rectus femorisprimary in 11 of 14
• Biceps femoris long headprimary in 2 of 14
• Semimembranosusprimary in 2 of 14
• Semitendinosusprimary in 2 of 14
• Adductor magnusprimary in 1 of 14

• Faults grounded in · SafetyKnee–Toe Relationship RuleIn the squat, manage where the knees travel relative to the toes — keeping the knees from passing the toes versus keeping the spine vertical — and find the "happy medium."
• Faults grounded in · SafetyLocking Out — When It Is and Isn't RiskyLocking out joints under load is generally avoided in the squat and calf raises, but in the leg extension it is "not very dangerous" because the resistance pushes the shins down.
• Exercise lesson · CalisthenicsBodyweight SquatA free-standing squat using only bodyweight — the base lower-body pattern, training the quads and glutes and teaching the squat mechanics behind every harder variation.
• Exercise lesson · ExercisesHack SquatsMachine hack squat emphasizing vastus lateralis and intermedius plus the adductors; intermediate quad exercise.
• Exercise lesson · ExercisesLeg Presses (45 degree)45-degree leg press working the quads and adductors; a supplementary substitute for the squat with no spinal compression.
• Exercise lesson · ExercisesBack SquatsSquat with the bar across the shoulders behind the neck (high-bar "back squat" or low-bar "power back squat"), working all four quads.
• Exercise lesson · ExercisesFront SquatsSquat with the bar held in front (front bar placement), working all four quads with adductor and glute assistance.
• Exercise lesson · ExercisesLow-Bar SquatBar rests low across the posterior deltoids, forcing more forward lean and hip hinge than the high-bar back squat — shifting emphasis to the glutes, hamstrings, and adductor magnus, at some cost to knee-dominant quad (rectus femoris) involvement.
• Exercise lesson · CalisthenicsPistol SquatA full single-leg squat — descending to depth on one leg with the other held straight out in front — combining single-leg strength, balance, and deep ankle mobility.
• Uses these exercises · SafetyBar Placement in the Squat (High / Low / Front)Three squat bar positions — high bar (Back Squat), low bar (called "Power Back Squat" in the source; known today as the low-bar squat), and bar-in-front (Front Squat) — each set a different line of force and require proper alignment.
• Uses these exercises · ProgrammingMovement-Pattern BalanceA checklist of fundamental human movement patterns — and the rule to balance opposing ones — so a program builds a complete, injury-resistant body rather than a lopsided one.
• Uses these exercises · ExercisesSquatsThe squat is the main multi-joint lower-body lift. The knees and hips extend together, driven by the three vasti, the glutes and the adductors. Squat as deep as you can control with a braced trunk, and let your knees travel forward over your toes as they naturally do.
• Uses these exercises · Programming3-Day Full-Body ProgramThree full-body sessions a week, each rotating exercise emphasis, giving every muscle ~3× weekly frequency — ideal when only three training days are available.
• Uses these exercises · ProgrammingBeginner Full-Body ProgramTrain your whole body **2–3 times a week** with 5–6 basic exercises, **2–3 sets of 8–12 reps** each, stopping a couple of reps short of failure. When you beat the top of the rep range, add a little weight. Do this for your first ~6 months.

• Hip Hinge
• Lunge / Split
• Horizontal Push
• Vertical Push
• Horizontal Pull
• Vertical Pull
• Carry & Anti-Movement Core
• Dynamic Core