Squat Patterns
| Exercise | Equipment | Unilateral | Compound | Primary Regions | Notes |
|---|---|---|---|---|---|
| Squat | bodyweight, kettlebells, full_gym | no | yes | legs_anterior, hips | Fundamental bilateral squat |
| Goblet Squat | kettlebells | no | yes | legs_anterior, hips | Dan John's teaching squat. THE kettlebell squat. |
| Split Squat | bodyweight, kettlebells, full_gym | yes | yes | legs_anterior, hips | Unilateral quad/glute builder |
| Rear-Foot Elevated Split Squat | bodyweight, kettlebells, full_gym | yes | yes | legs_anterior, hips | Bulgarian variation, high ROM |
| Hindu Squat | bodyweight | no | yes | legs_anterior, hips | Dynamic, builds ankle mobility |
Squat
Fundamental lower body compound movement. Builds the quad and glute strength that protects your knees on downhills and maintains leg drive in late-race miles.
Equipment: bodyweight, kettlebells, full_gym | Reps: 8-12 (bodyweight) · 6-10 (kettlebells) · 3-5 (full_gym) | Rest: 90s (bodyweight) · 90s (kettlebells) · 120s (full_gym)
Regions: Primary: legs_anterior, hips · Secondary: core, legs_posterior
Coaching Cues
- Feet shoulder-width apart
- Break at hips and knees together
- Knees track over toes
- Chest up, core braced
- Drive through full foot
Common Mistakes
- Knees caving inward
- Rising onto toes
- Rounding lower back
- Not hitting depth
Goblet Squat
Dan John's teaching squat. The KB at the chest acts as a counterbalance, forcing depth, upright torso, and full ROM. THE kettlebell squat.
Equipment: kettlebells | Reps: 8-12 | Rest: 90s
Regions: Primary: legs_anterior, hips · Secondary: core, legs_posterior
Coaching Cues
- Hold KB at horns against chest
- Elbows push knees apart at bottom
- Sit deep — the bell is a counterbalance
- Chest up, tall spine
- Drive through full foot to stand
Common Mistakes
- Not going deep enough — the bell helps, use it
- Letting elbows ride above knees
- Rounding upper back
- Shifting weight to toes
Split Squat
Single-leg squat variation. Running is a single-leg sport — this builds the unilateral quad and glute strength each leg needs independently.
Equipment: bodyweight, kettlebells, full_gym | Reps: 8-12 (bodyweight) · 6-10 (kettlebells) · 6-8 (full_gym) | Rest: 90s
Regions: Primary: legs_anterior, hips · Secondary: core
Coaching Cues
- Front foot flat, rear on toes
- Torso upright
- Lower until rear knee near floor
- Drive through front heel
Common Mistakes
- Leaning too far forward
- Front knee collapsing inward
- Stance too narrow
Rear-Foot Elevated Split Squat
Bulgarian split squat. Intense unilateral quad and glute developer with increased range of motion. The elevated rear foot forces the front leg to handle nearly all the load.
Equipment: bodyweight, kettlebells, full_gym | Reps: 8-10 (bodyweight) · 6-8 (kettlebells) · 6-8 (full_gym) | Rest: 90s
Regions: Primary: legs_anterior, hips · Secondary: core, legs_posterior
Coaching Cues
- Rear foot on bench, laces down
- Front foot 2-3 feet ahead
- Lower with control
- Drive through front heel
Common Mistakes
- Stance too close to bench
- Excessive forward lean
- Rear leg doing too much work
Hindu Squat
Dynamic squat flowing onto toes. Builds quad endurance, ankle mobility, and the rhythmic lower body coordination used in sustained running.
Equipment: bodyweight | Reps: 15-20 | Rest: 45s
Regions: Primary: legs_anterior · Secondary: core
Coaching Cues
- Flow continuously — down and up is one smooth motion
- Rise onto toes at the bottom of each rep
- Arms swing naturally with the rhythm
- Keep a steady, breathing-linked rhythm
Common Mistakes
- Stopping at the bottom — it's a continuous flow, not a pause-squat
- Losing balance — slow down and find the rhythm first
- Going too fast and losing control
- Knees tracking too far forward past toes