Squat Patterns

Pattern Overview
Squat patterns are lower body exercises that involve flexion and extension at the hip and knee joint with some dorsiflexion and plantarflexion at the ankle joint.

Bilateral Squat
The Bilateral Squat pattern is a bilateral lower body exercise. The general performance of it involves starting a stance ranging from at shoulder width to outside shoulder width. From there, bend you hips and knees to sink your hips down toward the ground. Once at the bottom, ascend back to standing by extending your legs and hips. Maintain full foot contact on the ground, a neutral spine, and knees tracking in the same direction as the toes throughout the movement. Normally hip joint decending to at or below the knee joint is considered a qualified rep for this movement.

The primary agonist muscles used during the squat are the quadriceps femoris, the adductor magnus, and the gluteus maximus. The squat also isometrically uses the erector spinae and the abdominal muscles, among others.

Unilateral Squat
The Unilateral Squat is a unilateral lower body exercise. The unifying theme between the unilateral squat variations is that one lag acts as working leg while the other provides no significant support or help. That is what separates these patterns from lunging patterns where the non working leg will act as a balance aid.

Bilateral Squat

 * Unheld Weight
 * Air Squat
 * Weightvest Squat (chain)
 * Backload Squat
 * Barbell Back Squat
 * Safety Squat Bar Squat
 * Frontload Squat
 * Barbell Front Squat (SSB, Sandbag)
 * Goblet Squat (Dumbbell, Kettlebell, Landmine)
 * 2DB/2KB Front Squat (bottom up)
 * SA DB/KB Front Squat (bottom up)


 * Zercher Squat
 * Axle Bar Zercher Squat
 * Sandbag Zercher Squat
 * Shoulder Squat
 * Overhead Squat
 * Barbell Overhead Squat

Unilateral Squat

 * Step Up
 * Skater Squat
 * Pistol Squat

Links
Exercise Index