- Squats are knee dominant, hinges are hip dominant, lunges train one leg at a time.
- Include each pattern at least once a week, ideally twice.
- Choose variations that suit your body, experience and equipment.
- Knee pain usually means adjusting exercises and load, not stopping leg training.
Three patterns, one strong pair of legs
Rather than thinking about individual muscles, it helps to think in movement patterns. Your lower body does three main things: it squats, bending hips and knees together with the knees travelling forward; it hinges, pushing the hips back with little knee bend; and it lunges or steps, working one leg at a time in a split stance.
Each pattern trains the leg muscles in a different balance. Squats emphasise the quads and glutes, hinges emphasise the hamstrings, glutes and back, and lunges add single leg strength, balance and hip control. Train all three and you have trained every major lower body muscle in the ways you actually use them.
Most people over-train one pattern and neglect another. Gym regulars often squat and leg press but rarely hinge; runners often do plenty of single leg work but little heavy loading. Balancing the three is one of the simplest ways to make leg training more effective.
The squat
The squat is the classic knee-dominant pattern. It builds the quads, glutes and adductors, and it carries over to standing up, climbing stairs and landing from jumps.
- Beginner: box squat, goblet squat.
- Intermediate: back squat, front squat, leg press.
- Advanced: pause squats, tempo squats, heavier front squats.
Knees travelling forward over the toes is normal and necessary for most people to squat deeply. What matters is that the knees track in line with the feet and the movement is controlled. Box squats are an excellent starting point because the box gives a consistent depth target and a safe place to sit if a rep goes wrong.
The hinge
The hinge is the hip-dominant pattern. The hips move back, the spine stays neutral and the hamstrings and glutes do most of the work. It is the movement you use to pick things up from the floor, and it is often the weakest pattern in people who sit a lot. Heavy hinges also build the grip and upper back strength that carry over to everyday lifting.
- Beginner: kettlebell deadlift, glute bridge, hip hinge with a dowel.
- Intermediate: trap bar deadlift, Romanian deadlift, hip thrust.
- Advanced: conventional or sumo deadlift, single leg Romanian deadlift, heavy kettlebell swings.
Many people find the trap bar deadlift the friendliest heavy hinge, because the load sits in line with your body and it is easy to learn. Our guide to posterior chain training covers the hinge family in depth.
The lunge
Lunges, split squats and step-ups train one leg at a time. They build balance, hip stability and single leg strength, and they reveal differences between your sides.
- Beginner: split squat, reverse lunge, low step-up.
- Intermediate: walking lunge, Bulgarian split squat, higher step-up.
- Advanced: loaded walking lunges, deficit reverse lunges, front-foot-raised split squats.
Reverse lunges are usually kinder on the knees than forward lunges, because you control the step back rather than braking forwards. They are also a good bridge towards the sandbag lunges and walking lunges used in HYROX-style training. Step-ups are the easiest to scale: a lower box, lighter weights or a hand on a support make them accessible to almost anyone.
Putting it together
For two lower body sessions a week, pick one exercise from each pattern per session, varying the choice between days, and add a calf or hamstring accessory:
- Session A: back or goblet squat 3 to 4 x 5 to 8, Romanian deadlift 3 x 8, reverse lunge 2 to 3 x 8 each leg, calf raise 3 x 12.
- Session B: trap bar deadlift 3 to 4 x 5, Bulgarian split squat 3 x 8 each leg, hip thrust 3 x 10, leg curl or Nordic curl 2 to 3 x 6 to 8.
Put the heaviest pattern first each day, while you are fresh. If you only train legs once a week, choose one squat, one hinge and one lunge in that session and keep the sets moderate so you can recover.
Beginners can start with the easiest version of each pattern and progress over months. There is no rush to reach the advanced options; plenty of strong, healthy lifters train mainly with intermediate variations for years.
Training around knee pain
Knee pain is common and usually does not mean you should stop training your legs. Often it means adjusting: reducing load or depth for a while, choosing a box squat or leg press instead of deep back squats, using reverse lunges instead of forward lunges, and building up gradually. Hinges and hip thrusts are often comfortable when squats are not. Strengthening the muscles around the knee is one of the most consistently helpful approaches for many common knee problems, so staying active is usually part of the solution.
If pain is sharp, getting worse, causing swelling, locking or giving way, or not improving after a few weeks of sensible changes, get it assessed. Our guide to knee pain explains common causes, and Lycan Strength members get 20% off on-site physiotherapy.
Where classes fit
If you prefer to train legs with a coach, the Lycan Strength timetable includes Lower classes on Thursday at 6am, 6pm and 7pm, plus Full Body on Monday at 6am and 6pm, so your legs get two coached sessions across the week. The class timetable has the details.
Wherever you train, give each pattern its place, progress steadily and look after your knees and back, and your legs will serve you well in the gym and in everyday life.
Members' guide
Keep reading with your free week
The full guide is for members and people on a free trial. Claim 7 days free and it opens straight away on this device, along with every other guide.
Already a member? Log in to read it
Unlock the full guide
Seven days of classes, free. We will be in touch to book your first session.
Questions
How often should I train legs?
Twice a week suits most people, with each session including a squat, a hinge and a lunge or single leg exercise.
Is it bad if my knees go past my toes when squatting?
No. Forward knee travel is normal and necessary for most people to squat deeply. Focus on your knees tracking in line with your feet.
Can I build strong legs without squats?
Yes. Leg presses, split squats, step-ups and hinges can build very strong legs, which is useful if squats are uncomfortable.
What if lunges hurt my knees?
Try reverse lunges or split squats with a shorter range and a lighter load. If pain persists, get it assessed.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
