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 the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Margus Hunt Benches 385 Pounds for Five Reps Margus Hunt Benches 385 Pounds for Five Reps
Views: 21,133,480
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 30,218,126
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,311,998

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,016,699
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,631
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,354
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

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,676
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,362
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,773
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,004
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,053

Load More
More Cool Stuff You'll Like
7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

8 Cures for a Weak Grip

8 Cures for a Weak Grip

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

The Most American Workout Ever

The Most American Workout Ever

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

YardBarker