Single Rack Squat
ID: 252
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- Exercise Type:
- Lower Squat
- Contraindications:
- Knee Problems, Wrist Problems
- Equipment:
- Floor Based
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
- 2. Engage the core before initiating any movement.
- 3. End range is where the real work happens — do not shy away from it.
Regression:
Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.
Progression:
Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.
Common Problems:
Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.