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The 5 Most Effective Squat

Exercises
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You can perform one designer exercise after another until your quads, hammies, calves and every other muscle in
your lower half has experienced such a vicious pump that you can barely walk out of the gym. But among all
lower-body exercises, there is a king, a single exercise that develops every muscle in one movement: THE SQUAT
(http://stacktv.stack.com/search.aspx?searchType=advanced&keyword=squat).

Call them Barbell Squats, Back Squats or just plain old Squats. Any way you say it, this lift separates serious
athletes from the crowd of recreational gym rats looking to improve the appearance, size or shape of their legs.
Why? Because a demanding set of Squats requires effort, guts and heartthree qualities that define an athlete
and scare the heck out of the general public. And while Squats are tough to perform, their countless benefits are
worth the effort.

The Squat is not the beginning and end of all lower-body training. However, by strategically mixing together a few
adaptations from the Squat Family, you will create a full squatting experience that can help you attain any athletic
goal imaginablewhether it's pure power, strength, balance or flexibility. There is a Squat for you.

We pooled together the expertise of some of the top strength coaches in the nation to break down the five most
effective Squat exercises out there. Bow down to King Squat.

a ()
1. Barbell Squat
b () Lower-body power and strength; core stabilization
Benefits:

"If you want to improve power, you have to Squat." These words, from Detroit Tigers strength and conditioning
fcoach() Javair Gillett (http://stacktv.stack.com/expert.aspx?expertID=10), sum up the importance of the old standby
in one breath. It should be the foundation for every lower-body training program, barring injury or specific
circumstances. "This hits every lower-body muscle and is a great lower back and abdominal strength exercise,"
adds Gillett.

To make it most effective and to prevent injury, you must adhere strictly to proper Squatting technique.

"Squats might be the most incorrectly performed exercise out there," Gillett says. "We make sure an athlete is
proficient in this movement before we fully incorporate it into his training."

Below are Gillett's guidelines to mastering the all-powerful Squat. Use them
slackers will never realize.

Technique
Assume athletic position with bar on back and feet slightly wider than hip
Keeping chest up, core tight and knees behind toes, lower into squat unt
Drive up, out of squat position

Key Tips
Position bar on traps, not above or below
Do not allow your knees to go past your toes as you move into and out o
Keep chest up, eyes straight ahead and back straight as you sit back int
Do not allow knees to cave in; keep them directly(http://members.stack.com/go/speed-kills/lander/speed-hacks-
in line with ankles
Maintain control during descent; do not drop downwhite?utm_source=stack&utm_campaign=speed-kills&
Make sure to get proper depth [tops of thighs parallel to ground]
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Explode out of squat

2. Single-Leg Squat
Benefits: Single-leg strength, balance

Take a look at a few action shots from one of your recent competitions, and notice the position of your legs. At any
given moment, it's highly unlikely that both of your feet are planted solidly on the ground. "All sports are played on
one leg," says Mike Boyle (http://stacktv.stack.com/expert.aspx?expertID=135), Boston University hockey S+C
consultant and industry legend. "Athletes are constantly driving and pushing off one leg." Which is exactly why
Boyle recommends the Single-Leg Squat.

When your body assumes a single-leg positionwhether during training or competitionbalance is an issue and
different muscles take over. "Pelvic stabilizers, the various muscles in and around the buttocks, lower back and
abdomen, are forced into action," Boyle says. "These muscles, which are critical to balance and overall sport
performance, are not activated when you are in a two-legged stance. Balance is single-leg strength."

Follow Boyle's lead to develop all of the muscles in your hips, ankles and legs required to maintain balance,
change direction and accelerate.

Technique
Place one foot flat on ground with other foot resting on bench behind you
Keeping front knee behind front toes, descend into lunge position until front thigh is parallel to floor and back
knee is nearly touching ground

a () into starting position

Rise

Key Tips
b () with bodyweight; gradually increase to light dumbbells, then eventually a bar with weight
Begin
Keep front knee behind toes as you lower
Do()not allow chest to fall forward
f Do not cheat by pushing with the back leg

3. Pause Squat
Benefits: Explosion, first-step quickness

John Krasinski, University of California football strength and conditioning coach, has a theory: The athlete who can
get up to speed the quickest will win the battle on the football field [and in
up to full speed is no easy task for a football player who is stuck holding a
race locked into the blocks. Realizing this, Krasinski instituted the Pause S
play, or when they're timing the 40 at the Combine, the [athlete] has to hold
trying to train that explosive movement from a dead stop, so it's not like a
move. We want to generate as much force and as much power as quickly

Krasinski provides the keys to a perfect Pause Squat.

Technique
Assume athletic position with bar on back and feet slightly wider than hip
Keeping chest up, core tight and knees behind toes, lower into squat unt
Pause for two seconds
Explosively drive out of squat position
(http://members.stack.com/go/speed-kills/lander/speed-hacks-
Key Tips white?utm_source=stack&utm_campaign=speed-kills&
Use lighter weight so exercise is not a struggle; keep it explosive
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Keep your chest up and lead with it on way up

After two-second pause, generate velocity immediately, not gradually

4. Lunge
Benefit: Muscle balance

Although The Lunge is not in the immediate Squat Family, it is part of this discussion due to its balancing benefits.

Cleveland Indians strength and conditioning coach Tim Maxey wants you to stop worrying about your reflection in
the mirror. Concerned that most athletes spend too much time developing the front side of their bodies, or "mirror
muscles," Maxey uses Lunges as a core lift to counter that full frontal overload.

"If an athlete only performs Squats, he will create an imbalance," Maxey says. "He will become tight in his hip
flexors and will become quad-dominant. Balance needs to be created with an exercise that works the posterior
chainthe glutes, hamstrings, erectors, lats and scapular stabilizers. These are often neglected, but have a
significant impact on your performance."

Use Maxey's tips on the Lunge to get your backside caught up with your front.

Technique
Stand with bar on back and feet slightly closer than shoulder width
Step forward and slightly toward midline of body
Lower into lunge position until back knee is about two inches from ground. Focus on getting both front and back
knees to 90 degrees
a ()
Push back with heel of front foot to return to start position
Step forward with opposite foot; repeat
b ()
Dumbbell Variation: Same as above, but hold dumbbells at side. Use dumbbells under 40 pounds and do not
allow weight to swing during movement.
f ()
Key Tips
When you step forward, land on whole foot, not ball of foot. This will take pressure off your knee
Push back with heel of front foot to work appropriate muscles [glutes and hamstrings] and to make movement
less quad-dominant
Use back leg as anchor
Do not touch back knee to ground
Squeeze shoulder blades together throughout whole movement
This is a strength-building, not a power exercise, so keep speed of move
Don't add external resistance until technique is perfect
Always perform warm-up/movement prep first

5. Bodyweight Lateral Squat

Benefits: Flexibility, lateral movement

Dallas Mavericks strength and conditioning coach Robert Hackett uses the
players improve their flexibility and movement.

"I have had some amazing athletes over the years, who couldn't bend ove
a low defensive position," Hackett says. "These guys had never worked on
Although they might have been able to go out and (http://members.stack.com/go/speed-kills/lander/speed-hacks-
jump over the rim, they would have been that much better if
they had worked on flexibility." white?utm_source=stack&utm_campaign=speed-kills&
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This exercise targets range of motion in the legs and hips, especially the hip flexors, where most power is
generated. According to Hackett, when these muscles are tight, your ability to move with power in an explosive
movement is greatly diminished. In addition, "[this exercise] builds strength in the abductors and adductors, which
are crucial in change-of-direction and lateral movement ability." Perform this exercise adhering to Hackett's hints
to loosen up your hips and unlock your power

Technique
Assume athletic stance
Take large step right with right foot
Drive hips back and lower into Lateral Squat position; keep weight on heels and right knee behind toes
Drive up and left out of side squat into standing position. Repeat for specified reps
Perform set on left leg; rest

Key Tips
Keep back straight
Do net bend over at waist
Keep feet pointing straight ahead
Do not allow heels to come off ground

Topics: SQUAT (http://www.stack.com/t/squat) | CHEST (http://www.stack.com/t/chest) | COACH

(http://www.stack.com/t/coach) | POWER (http://www.stack.com/t/power) | EXERCISE (http://www.stack.com
/t/exercise) | TRAIN (http://www.stack.com/t/train) | STANCE (http://www.stack.com/t/stance)

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