The squat is the cornerstone lower-body exercise, and proper stance is essential for safe execution. A standard back squat uses a stance approximately shoulder-width apart with toes pointed slightly outward at 15–30°, allowing the knees to track over the toes and the hips to descend to at least parallel depth. A valuable cue to prevent knee cave (valgus collapse) during squats is to push your knees out over your toes or to spread the floor with your feet, which activates the glute medius and protects the ACL while distributing force evenly. Common squat variations include the front squat with the barbell on the front delts, the goblet squat with a dumbbell held at the chest, and the Bulgarian split squat with the rear foot elevated, each shifting emphasis to different parts of the legs and core.
The high-bar and low-bar squats differ in bar placement and resulting mechanics. In the high-bar squat, the barbell rests on the upper traps, promoting a more upright torso and greater quad involvement. In the low-bar squat, the bar sits on the rear delts, creating more forward lean and greater emphasis on the hips and posterior chain. Lifters can choose between styles based on mobility, anthropometry, and goals.
The deadlift is the other major lower-body compound movement. The conventional deadlift primarily targets the posterior chain (hamstrings, glutes, and erector spinae) while also involving the quadriceps, lats, traps, and forearm grip muscles. Compared to the conventional deadlift, the sumo deadlift uses a wide stance with hands inside the knees, placing more emphasis on the quads and adductors with a more upright torso. The Romanian deadlift (RDL) starts from a standing position and involves hinging at the hips with mostly straight legs and a slight knee bend, primarily targeting the hamstrings and glutes through a controlled eccentric stretch. To maintain a neutral spine during deadlifts, the cue chest up, hips back helps engage the lats and prevent rounding, and thinking of pushing the floor away rather than pulling the bar also promotes proper hip hinge mechanics.
Supplementary lower-body options include the leg press, a machine-based compound movement targeting quads, hamstrings, and glutes with foot placement variations shifting emphasis between muscles, and the hip thrust, which produces high glute activation through a full range of motion and is one of the most effective exercises for glute hypertrophy.