Movement Library
Squat Exercises
Movement patterns group exercises by what the body actually does, rather than by muscle. Training all of them is what keeps strength usable outside the gym.
11 movements
Chair Squat
Beginner
Lower slowly until you lightly touch the chair, then stand back up.
Band Lateral Walk
Easy
Loop the band above your knees and take wide steps sideways.
Bodyweight Squat
Easy
Push your hips back and down, knees tracking over your toes.
Deep Squat Hold
Easy
Sink into the deepest squat you can and let your hips relax toward your heels.
Lateral Lunge
Easy
Step wide to one side and sit into that hip, keeping the other leg straight.
Reverse Lunge
Easy
Step back and lower until both knees form right angles.
Wall Sit
Easy
Slide down the wall until your thighs are parallel to the floor.
Dumbbell Lunge
Moderate
Hold a dumbbell in each hand and step back into a lunge.
Goblet Squat
Moderate
Hold one dumbbell at your chest and squat down between your knees.
Jump Squat
Moderate
Squat down, then explode upward off both feet.
Bulgarian Split Squat
Hard
Rest your back foot on the chair and lower your back knee toward the floor.
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Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.