Exercise of the Week: Squat Superset | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
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...
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...
Must See
Brandon Jennings: "Always Improve"
Views: 2,106,933
Derrick Rose Explains How He Stays Positive
Views: 4,444,428
Dwight Howard Stays in the Gym All Night
Views: 3,528,318

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than 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

More Cool Stuff You'll Like

10 Ways to Get Stronger With a Sandbag

Every athlete has probably heard their coach use the term sandbagging it; referring to somebody taking it easy and not pushing themselves as hard as...

Never Bench Press With Your Feet in This Position

How to Design a Greco-Roman Wrestling Training Program

Kyle Lowry's 12-Week All-Star Training Program

3 Nordic Hamstring Curl Exercises to Boost Your Performance

7 Farmer's Walk Variations for Improved Core Strength

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

12-Week Resistance Band and Chain Workout

Posterior Chain Fixes to Improve Your Game

Build Max Power With These Pulling Exercises

The Best Single-Leg Exercises for Youth Athletes

These 3 Single-Leg Movements Will Improve Your Squat Technique

Use Eccentric Lifts to Increase Size and Strength

Putting Together an Off-Season Workout for Point Guards

Increase Your Explosiveness with the Power Curl

Perfect Your Squat Technique With the Unloaded Squat

Develop Core Strength for Throwing

How NOT to Perform a Pull-Up (With Fixes)

A Better Way to Train Your Core

Master the Lateral Lunge to Improve Your Hockey Stride

4 Deadlift Variations to Increase Your Pull

Prevent ACL Injuries With This Exercise

5 Ways to Get a Higher Vertical Jump

3 Post-Activation Potentiation Combos for Explosive Strength

4 Simple Golf Core Exercises to Increase Your Driving Distance

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Mike Boyle's 5 Tips for More Effective Workouts

7 Best Lower-Body Strengthening Exercises

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

7 Strategies for Faster Workout Recovery

Improve Soccer Agility with Lateral Strength Exercises

How Functional Training Has Overly Complicated Strength Training

How Often Should You Vary Your Exercise?

6 Gym Machines That Are Actually Worth Your Time

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

7 Ways to Work Out Competitively Without CrossFit

7-Exercise Core-Blasting Workout

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

5 Exercises to Develop Soccer Power

Reach New Training Heights With Resistance Band Exercises

3 Tricks for a Stronger Front Squat

How Strength Training Changed Rory McIlroy's Game

Dominate Your Bench Test With This Strategy

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Make Lifts More Challenging With Resistance Bands