Many athletes have difficulty learning how to perform a squat properly. Although it is one of the most basic exercises, it is also a basic human movement. Learn how to improve your squat.

By: Chris Scarborough
Many athletes have difficulty learning how to perform a squat properly. Although it is one of the most basic exercises, it is also a basic human movement.

Learning how to do it can improve your strength, can improve your PR, and is useful for everyone from the athlete to a mother picking up a young child.

Utilizing Squat Variations!
The squat is a very powerful exercise. It is one of the only exercises that will work 75% of your muscles with one, single movement. The squat should be one of the primary movements in any leg workout. There are many varieties of squat...

Since many athletes have trouble learning how to use their hips in a squat, using the knee variations can help teach athletes quickly how to use the hips. The reason for this is that the knee and ankle joints can not be used at all in this exercise (at least not until the athlete lands from a jump).

For this reason, the kneeling squat is great for beginners, or those just learning how to squat. As with any other squat variation, start with little or no weight other than body weight.

Kneeling squats and jumps are like regular squats and jumps in many ways. The direction of hip movement, the postural position of the trunk, the speed(s) of movement and the way you progress them are all like regular squats.

Note: If you have a hard training surface, you may want to use an exercise mat to take weight off the bony part of the knees.


Technique For Kneeling Squat

To start, kneel on the ground with the tops of the feet as flat to the ground as possible. If performing a squat exercise with resistance, place the bar on the back or hold the dumbbells just as you would on a regular squat.

Sit the hips back until they touch the heels and then return to the starting position. Speed can be changed as weight and/or lifting experience allows.


Click To Enlarge
Click Here For Video (812 kb)


Technique For Kneeling Hops/Jumps

Start as you would on the squat - in a kneeling position, but this time do not use weight. The arms are overhead. Throw the arms down and back as you would if you were doing a vertical jump (you are doing a vertical jump - only from the knees). Drive the hips toward the heels as fast as possible.

Jump from the hips and try to land on your feet. You can add weight to a bar as you are able.


Click To Enlarge
Click Here For Video (812 kb)


Variations

  • Add weight to the jump (be careful on this one).


    Click To Enlarge
    Click Here For Video (812 kb)

  • Land in split.


    Click To Enlarge
    Click Here For Video (812 kb)

  • Land in split with weight on "forward" leg.
  • Resist squat with cables or bands.
  • No counter movement on jump (sit on heels then jump).

Do You Have Questions?

Hope this gives you some ideas to use the kneeling variations of exercises. Send me an e-mail at Coach@YoungChamps.com if you have any questions.

The Knee Squat & The Knee Jump.
ckscarbo@bellsouth.net

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Chris Scarborough's Main Page

Back To The Articles Main Page.

Related Articles
Ask The Muscle Prof: How Do I Target Fast-Twitch Muscle Fibers?
Ask The Siege: "How Do I Build Bigger Arms For Summer?"
Countdown To Bigger Pecs: Craig Capurso Super 30 Chest Workout



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
10

Out of 10
Excellent
10 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product