STT on YouTube – Squat Position Homework

If your athletes are having trouble with understanding how to move into the squat position, check this clip out. This sequence is an easy “homework assignment” that they can practice at home. With just a door or wall, the athlete can get instant feedback and learn how to put their body in a safe position for practice or in the weight room. As your athletes progress, try adding a weighted vest or broom stick for the advanced segment.

For more clips, check out STT on YouTube. Be sure to subscribe, rate, and leave a comment for each of the clips. More are coming soon, so check back with STT often for tips, exercises, and drills to help your athletes.


  1. Rob, great instruction as many of our young athletes have such difficulty with a simple movement. I use this technique and also a reverse box squat which is simply having the athlete stand up from a seated position. Thanks again and hope to see you this year at Juniata.

    • Thanks for commenting on the post. I am a fan of using the “reverse box squat” too. Particularly after a good leg workout. Asking the athletes to do single leg reps while monitoring their range of motion for improvements is a great way to monitor independent leg strength and flexibility. I look forward to seeing you at Juniata too. Already have that presentation on the summer calendar.

      I hope all is well. Have a great day!

  2. I thought the training of the motion was excellent. Good verbal instructions and visual and physical use of a door. What I try to do is also get clients to understand what muscles are contracting during the motions in order to get a maximum nervous system ressponse and control of the motion.

    • I appreciate the kind words about the post/clip. It is an exercise for all age groups. I enjoy using the “Squat Position Homework” segment in many presentation because it is something everyone can take home with them. It also humbles many of us quickly regardless of strength or flexibility. It opens eyes and takes really no equipment to practice.

      I hope all is well. Have a great day!

  3. When your athlete is doing the intermediate squat example watch how her lumbar spine loses it’s hollow shape at the bottom of the movement. It happens because she lacks hip flexibility. If she repeats this movement fault under the wieght of a bar she risks injuring the discs in her low back. These are nice progressions in difficulty though, I am fussy about the technique becasue the folks I show these exercises to are usually recovering from a low back injury.

    • Hi Mr. Kennedy,

      I agree with you. This client has come a long way with her flexibility. This drill has helped her to understand how to move into a better “squat” or “bend at the knee” position. I did ask her to exaggerate each position in this clip to show the differences between the three stages. We’ve put a shoebox on the ground for her to touch to limit this pelvis rotation during the intermediate phase too.

      Thanks for the feedback. I hope all is well. Have a great day!

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