Bodyweight Squat
Quads
Builds the lower body phase · trains Quads, Glutes, Hamstrings · squat pattern
93% match
Fitness
General strength (full body)
A balanced foundation: squat, hinge, push, pull, carry and brace — for when you just want to get stronger all over.
Muscles worked
FrontBack
The movement, phase by phase
Lower body
Squat, hinge and single-leg work.
- Squat
- Hip hinge
- Single-leg / lunge
Best exercises for this phase:
Upper body
Push and pull in both planes.
- Horizontal push
- Row
- Overhead push
- Vertical pull
Best exercises for this phase:
Core
Resist extension and rotation.
- Anti-extension (brace)
- Anti-rotation (brace)
Best exercises for this phase:
Most specific exercises
Kneeling Squat
Glutes
Builds the lower body phase · trains Glutes, Abs, Hamstrings · squat pattern
92% match
One Leg Barbell Squat
Quads
Builds the lower body phase · trains Quads, Glutes, Hamstrings · squat pattern
92% match
Pull Through
Glutes
Builds the lower body phase · trains Glutes, Hamstrings, Lower back · hip hinge pattern
92% match
Front Squat (Clean Grip)
Quads
Builds the lower body phase · trains Quads, Abs, Glutes · squat pattern
92% match
One-Arm Overhead Kettlebell Squats
Quads
Builds the lower body phase · trains Quads, Glutes, Hamstrings · squat pattern
92% match
Kneeling Jump Squat
Glutes
Builds the lower body phase · trains Glutes, Hamstrings, Quads · squat pattern
92% match
Power Clean from Blocks
Hamstrings
Builds the lower body phase · trains Hamstrings, Quads · hip hinge pattern
91% match
Single-Leg High Box Squat
Quads
Builds the lower body phase · trains Quads, Glutes, Hamstrings · single-leg / lunge pattern
90% match
Frankenstein Squat
Quads
Builds the lower body phase · trains Quads, Abs, Glutes · squat pattern
90% match
Plie Dumbbell Squat
Quads
Builds the lower body phase · trains Quads, Abs, Glutes · squat pattern
90% match
Leverage Deadlift
Quads
Builds the lower body phase · trains Quads, Glutes, Hamstrings · hip hinge pattern
90% match
Drills & sessions in the sport
Work done in the water or on the run itself, next to the strength exercises above.
Training notes
- Progress load a little every week.
- Compound lifts first, isolation after.
Mobility to pair with it
- Hip flexor stretch
- Thoracic extension
- Hamstring stretch