Squat Patterns

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

Back Squat

Barbell back squat — the cornerstone heavy bilateral squat. Loads the quads, glutes, and posterior chain under significant weight, building the raw leg strength that translates directly to powerful hill climbing and sustained leg turnover in late miles.

Equipment: full_gym | Reps: 3-5 (full_gym) | Rest: 120s

Regions: Primary: legs_anterior, hips · Secondary: core, legs_posterior

Coaching Cues

• Bar sits on upper traps, not on your neck — pull shoulder blades together to create a shelf
• Brace your core hard before you descend — big breath, lock the trunk
• Break at hips and knees together, sit back and down
• Knees track over toes — push them out, don't let them cave
• Drive through full foot to stand, lead with your chest not your hips

Common Mistakes

• Good-morning the squat — hips shoot up first, chest drops forward
• Knees caving inward on the drive up
• Not bracing before the descent — core goes soft under load
• Cutting depth short — crease of hip should reach knee level

Front Squat

Barbell front squat with the bar racked on the front delts. The front-loaded position forces an upright torso and deep knee flexion, building quad-dominant strength and core anti-flexion stability. Teaches the tall posture runners need when fatigue tries to fold them forward.

Equipment: full_gym | Reps: 3-5 (full_gym) | Rest: 150s

Regions: Primary: legs_anterior, core · Secondary: hips

Coaching Cues

• Bar sits on front delts, elbows high — upper arms parallel to the floor
• Keep your elbows up throughout — the moment they drop, you lose the bar forward
• Brace your core and descend with an upright torso, staying as vertical as possible
• Drive your elbows up out of the bottom to keep the chest tall
• Full depth — the upright position allows it, use it

Common Mistakes

• Elbows dropping during the ascent — the bar rolls forward and you round over
• Shifting weight to toes — drive through midfoot, heels stay planted
• Losing core brace at the bottom of the rep
• Using a crossed-arm grip with heavy weight — clean grip or straps give better control