Squats Progression

Sit on a chair and stand up without using your hands.

Squat to a box or chair, then stand up. Builds squat mechanics.

Bodyweight squat to parallel or below.

Air squat with a 2-second pause at the bottom.

Explosive squat with a jump at the top.

Rear foot elevated on a bench. Builds unilateral leg strength.

Single-leg squat with the non-working leg held behind you.

Full single-leg squat with the free leg extended forward.

Pistol squat holding extra weight.