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Squat pattern

25 squat exercises

Every movement in Handler's library classified as a squat pattern. 9 are tagged beginner. Use the equipment and difficulty groups below to compare options, not as a guarantee that one exercise can replace another.

Library data updated Handler exercise library
Exercises
25
With video demo
25
Bodyweight
8
Timed holds/intervals
1

Muscles trained by this pattern

Equipment used

Other movement patterns

Beginner (9)

Intermediate (10)

Advanced (6)

Questions about this list

What counts as a squat movement?
Handler's library groups 25 exercises under the squat pattern; the primary muscles are mostly quadriceps, glutes, adductors, shoulders. A shared category does not make exercises equivalent replacements. Compare each exercise's equipment, difficulty and form cues before choosing an option for your training goal.
Are squat exercises measured in reps or time?
1 of the 25 are timed holds or intervals shown in seconds; the rest are measured in reps.
How many beginner squat exercises are there?
9 of the 25 are tagged beginner. Each exercise page shows its position in a progression chain so you can move up or down in difficulty.

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