Exercise of the Week: Squat Superset | STACK
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

Exercise of the Week: Squat Superset

April 2, 2013

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a Squat progression that builds lower-body power and endurance.

Who’s Doing It

  • Justin Verlander, Detroit Tigers pitcher

Muscular Benefits

  • Increases lower-body strength and power
  • Improves lower-body muscular endurance

Sports Performance Benefits

Squats strengthen the glutes and quads, large lower-body muscles that help you run faster, jump higher, or in Verlander’s case, powerfully drive off of the mound to throw harder. Performing a lightweight Squat superset after the final heavy set builds muscular endurance to help you maintain power over the course of a game.

Squat Superset How To

  • Stand with your feet slightly wider than hip-width apart with the bar on your back
  • Sink your hips back and bend your knees to lower into a Squat until your thighs are parallel to the ground
  • Extend your hips and knees to drive up out of squat position
  • Repeat for specified reps

Sets/Reps: 1x10, 4x6, 1x10 (with no rest on the last set)

Coaching Points

  • Conserve your energy early so you can give your max effort in later sets
  • Keep your back straight, chest up, and core tight
  • Do not allow your knees to collapse inwards
  • Drive through your heels
Advertisement
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes