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
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 6,413,598
How to Perform the Euro Step With Iman Shumpert How to Perform the Euro Step With Iman Shumpert
Views: 85,075
Michael Jordan: Mind of a Champion Michael Jordan: Mind of a Champion
Views: 546,499

Featured Videos

Basketball Shooting Drill: Kevin Love's Turn-and-Shoot Drill Basketball Shooting Drill: Kevin Love's Turn-and-Shoot Drill Views: 1,877
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of
Athletic Gaines: Get Faster With Weighted Sled Pushes Athletic Gaines: Get Faster With Weighted Sled Pushes
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

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,060,319
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,923
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,916
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,852
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,390

Load More
More Cool Stuff You'll Like
Paul Rabil's Powerful Rotational Strength Workout

Paul Rabil's Powerful Rotational Strength Workout

Add Surprise Sets for a Great Workout Finisher

Add Surprise Sets for a Great Workout Finisher

4 Tips for Reducing Deadlift Back Pain

4 Tips for Reducing Deadlift Back Pain

3 Reasons Why You Should Do Full-Body Workouts

3 Reasons Why You Should Do Full-Body Workouts

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Todd Durkin's Complete Football Strength Training Program

Todd Durkin's Complete Football Strength Training Program

Build a Strong Upper Body With These Landmine Exercises

Build a Strong Upper Body With These Landmine Exercises

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Get Faster With This Weightlifting Technique

Get Faster With This Weightlifting Technique

Abby Wambach's Soccer Power Workout

Abby Wambach's Soccer Power Workout

3 Keys to Better Softball Workouts

3 Keys to Better Softball Workouts

3 Habits of Highly Successful Coaches

3 Habits of Highly Successful Coaches

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: MLS Soccer Strength Program

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

How You Can Olympic Lift With an Injury

How You Can Olympic Lift With an Injury

Build Athletic Strength with the Playground Sandbag Workout

Build Athletic Strength with the Playground Sandbag Workout

Build Strong Legs with the Leg Press Lockdown Workout

Build Strong Legs with the Leg Press Lockdown Workout

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

Tobin Heath's Powerful Leg Workout

Tobin Heath's Powerful Leg Workout

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

The Top 10 Mistakes Athletes Make in the Weight Room

The Top 10 Mistakes Athletes Make in the Weight Room

Train Like a Pro: Los Angeles Lakers Strength Training Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Get Faster to Pitch Harder

Get Faster to Pitch Harder

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Train Like a Pro: Baseball Strength Workout Program

Train Like a Pro: Baseball Strength Workout Program

Jump Higher After a Month With These 3 Exercises

Jump Higher After a Month With These 3 Exercises

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

3 Tips to Blast Through Training Plateaus

3 Tips to Blast Through Training Plateaus

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Not Making Bench Press Gains? Try These Strategies

Not Making Bench Press Gains? Try These Strategies

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Is It Too Soon for Olympic Lifts?

Is It Too Soon for Olympic Lifts?

Build Bulletproof Chest Strength With This Unconventional Method

Build Bulletproof Chest Strength With This Unconventional Method

Kevin Love's In-Season Workout

Kevin Love's In-Season Workout

5 Quick Workout Fixes for Faster Muscle Growth

5 Quick Workout Fixes for Faster Muscle Growth

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

The 4 Best and Worst Cable Machine Exercises

The 4 Best and Worst Cable Machine Exercises

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

YardBarker