Strong quads help you transition power from one foot to the other, like making a pivot on a cutoff throw. But Squats often have negative effects for baseball players, creating overstretched shoulder joints. However, you need to strengthen your legs, so I recommend performing Barbell Lunges instead.
- Begin with bar on back in standing position
- Step forward into lunge position, keeping front knee behind toes
- Lower until back knee almost touches ground
- Push back into standing position without changing torso angle
Sets/Reps: 5×8 each leg
Watch Miami Marlins pitcher Steve Cishek perform Safety-Squat Bar Forward Lunges.