Ultimate Squat Progression Guide

The Ultimate Guide to Progressing Your Squat

Get Your Free 30-Day Workout Plan
(As designed by Internationally Recognized Trainer Todd Durkin)

“ A workout plan to help you get in the best shape of your life!”

Yes, I want to get my FREE E-book Now

The Ultimate Guide to Progressing Your Squat

From the time you were a baby to this very day, the “squat” is an exercise that says a lot about how you move. Being an efficient and effective squatter can help you develop “functional” strength, help you stay limber, and ultimately, help you stay healthier as most human movement demands some form of squatting.

Whether you can still “squat like a baby,” (watch a baby squat, they are the best squatters in the world) or have the toughest time squatting down to or off of your couch, there are ways to make yourself a better squatter.

Here are the three progressions that I have come up with that have helped just about all of my clients whether a first timer in the gym or a fitness vet


GOAL: The goal here is to squat below parallel with the dowel situated directly the head. Chest should be tall, and knees should track over feet.

ISSUES: Most people have either an ankle mobility issue, a core issue, or both when we see a squat on day one. This usually results in a “hunched” forward motion with knees directly over ankles, butt is “up,” and chest is “down.”

FIX: Test ankle mobility (shown in video), and elevate heels if needed. If ankle mobility is not issue, it is probably a core issue causing a faulty squat pattern. The simple fix here is to change center of gravity and move hands from overhead to infront of chest. If this still doesn’t clear up the squat, perform both heel elevation and repositioning of hands.


GOAL: The goal is to again squat below parallel, with chest tall, and knees tracking over feet. The positioning of a kettlebell or dumbbell at the chest challenges posture while not only developing lower body strength, but also challenging major core and hip stability to keep torso upright.

ISSUES: Some people may be efficient at squatting their bodyweight, but lack motor control with a heavier weight. The same hunched forward action may occur.

FIX: Either lower the weight, or improve glute functioning with an ankle band around tops of knees. The use of the ankle band forces you to push your knees “out.” This is important because this action (abduction, and external rotation) are functions of your glutes. When you get your glutes to work the way they are meant to work you will squat better.


A quick note that is important to make is that not everyone should be front or safety bar squatting. A lot of my clients and athletes only bodyweight or goblet squat, especially those with long femurs as it is simply harder for them to squat below parallel. The important question to ask is, “how will this exercise benefit my client?” Often, these exercises are best for athletes looking to gain more strength or other clients that are healthy enough to perform these exercises and still benefit from them. If it wont help away from the gym, don’t do it.

GOAL: The goal with a front squat is to (again) squat below parallel and maintain torso positioning with elbows pointing directly forward throughout the motion. Front squats are hard to beat from a structural standpoint. They demand great hip mobility, demand unbelievable core stability, and challenge your posture. Who doesn’t need that? I love this exercise for a lot of my hockey athletes as these are areas I see lacking functionality in most skaters. Another benefit is that the weak link in this exercise is your shoulders as opposed to your back when performing a back squat. When you combine the risk/reward of this exercise, the front squat wins.

The goal with the safety bar is to maintain the same squat depth, while preventing the torso to “collapse.” The external load of the safety bar places the weight so far back that it leaves your lower back out of the equation. It develops incredible strength as it demands more from hips and core from preventing the bar from dumping forward. I like this exercise especially for those that have issues getting into a front rack position, or those atheltes that need to save their shoulders (overhead throwing atheltes.) Both exercises challenge lower body strength, and hip/core control. I like using a mix between the two depending on which one fits the athlete or client better.

ISSUES: Some issues with the front squat are related to shoulder and wrist mobility causing you to dump your elbows and whole torso forward. There are not many issues when performing a safety bar squat. If you can bodyweight, goblet, and front squat, using the safety bar should be cake for you other than the fact that substantial weight with this bar demands brute strength.

FIX: If you have limitations while performing front squats through either your wrists or shoulders change your grip to a “mixed” grip. This demands less mobility and is easier to wrap your arms around the bar. While it may feel awkward at first, it is just as effective. There are no other fixes for the safety bar. Hand placement is easy. Just don’t let the bar dump you forward!

Using this guide will help anyone squat better. It is a continual process! Even if you have been squatting with a bar for years, getting back to a body weight squat can improve everything. Remember, GRIP IT AND RIP IT!!!

207 responses to “The Ultimate Guide to Progressing Your Squat”

  1. Ellsworth says:

    I will right away grab your rss feed as I can’t find your e-mail subscription link or newsletter service. Do you have any? Kindly let me know so that I could subscribe. Thanks.

  2. Cyrus says:

    Do you have a spam problem on this website; I also am a blogger, and I was wanting to know your situation; we have created some nice practices and we are looking to swap solutions with other folks, be sure to shoot me an email if interested.

  3. Hey, you’re definitely right. I constantly look over your posts thoroughly. I’m furthermore looking into wealth generator, you might talk about this from time to time. See you.

  4. Most of the things you point out is astonishingly precise and it makes me ponder the reason why I had not looked at this in this light previously. This piece really did switch the light on for me as far as this specific subject matter goes. But at this time there is actually 1 issue I am not necessarily too comfortable with and while I try to reconcile that with the core theme of the position, permit me see what the rest of the subscribers have to say.Nicely done.

  5. I do agree with all the ideas you’ve presented in your post. They are really convincing and will certainly work. Still, the posts are too short for starters. Could you please extend them a little from next time? Thanks for the post.

  6. I arrived right here from some other web address related to more followers on instagram and considered I may as well look into this. I really like the things I see therefore now I”m following you. Looking towards finding out about the blog yet again.

  7. It was amazing reading this article and I believe you’re absolutely correct. Inform me in the event that you are thinking of property management, that’s my principal competency. Hope to see you soon enough, be careful!

  8. You’re certainly right and I definitely understand you. If you wish, we might also talk about environmental science graduate jobs, something that intrigues me. Your site is definitely brilliant, best wishes!

  9. Appreciating the hard work you put into your site and detailed details you display. It’s nice to come across a blogging site from time to time which isn’t the similar out of date re-written stuff. Wonderful read! I have saved your website and I am including the RSS feeds to our online movies web page.

  10. Al Hadi AC Refrigration and Repairing is committed to giving your ACs a new lease of life. We have a team of experienced professionals which has serviced more than a 1000 units, much to the satisfaction of our clients. The effort at Al Hadi has always been to service a call in the shortest span of time and to close it with a happy client. The referrals we get is a testimony to our work. Try our services today!

  11. Darwin Horan says:

    Greetings. I recently saw this amazing site and I honestly like it. I also love to talk about real estate marketing from time to time. Great to be here, many thanks!

  12. Very quickly this site will be famous amid all blogging users, due to
    it’s pleasant content

  13. Appreciating the time and effort you put into this website and thorough information you display. It really is nice to discover a website every now and then that is not the same out of date re-written content. Fantastic read! I have bookmarked your webpage and I am including the RSS feeds to my own asthma webpage.

  14. Dr.Punnet and her Teams are really a great cheater in Delhi for IVF, initially they say we will provide world best technology but after getting all money they all can’t do any thing and again repeat cycle or again take money for evry cycle same money, they all are playing with the emotions of allots of couples, God will never forgive you Dr. Puneet. this is very bad clinic, this is only earning money nothing else, avoid this doctor, try in AIIMS, GANGA RAM ANY OTHER Government hospitals are better, all private IVF centre are cheaters, maainly Dr. Puneet is great cheater in Delhi.

  15. Dollar Store says:

    I’ll immediately grab your rss as I can’t find your email subscription link or newsletter service. Do you have any? Kindly let me know so that I could subscribe. Thanks.

  16. Dollar Store says:

    I loved as much as you will receive carried out right here. The sketch is tasteful, your authored material stylish. nonetheless, you command get got an nervousness over that you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly a lot often inside case you shield this hike.

  17. Hello there can you inform me which platform you’re working with? I’m looking to get started with our website on amazing gadgets very soon though I am having difficulty making a choice.

  18. online auto insurance car insurance online quote automobile insurance companies best car insurance company

  19. FAVOUR says:

    Well I like what you said,As a junior i want some suggestion. Check my video.Thanks http://ceesty.com/wmofVm

  20. Hey I am so happy I found your site, I really found you by accident, when I was browsing on Bing for duplex house plans. Anyways I am here right now and would just enjoy to say thanks a lot for a tremendous post and the overall fun site (I also like the theme), I don’t have sufficient time to read it completely at the moment yet I have book-marked it and moreover included your RSS feed, so when I have enough time I’ll be returning to go through a lot more. Make sure you do continue the superb job.

  21. Are you tired of your ac repair in Dubai? Are you looking for Certified Professionals to carry out your ac repair with improved facilities and in an expert way?. Hot and humid conditions are not easy to tolerate, especially when you are not used to them. But, thanks to the air conditioners – living in such extreme settings can also become a pleasant experience, and more so if you are in Dubai.

  22. Hello there, what do you think about fabric sofa cleaner? Really interesting topic, huh?

  23. FRED says:

    Quality blog brings quality monitoring and changes mind of intelects.A small donation you may be interested. http://corneey.com/wm6Zo9

  24. excel guide says:

    Thank you so much for writing the idea, I bookmarked the website. I am additionally in search of material on excel training, do you know where I could discover something like that? I will be back very soon!

  25. I am really enjoying the theme of your blog. Do you ever come across any kind of web browser interface troubles? A number of my site audience have complained regarding my microsoft excel tutorial site not operating properly in Explorer though looks amazing in Chrome. Are there any kind of solutions to aid fix that issue?

  26. exterity says:

    I’m really intrigued to understand which blog platform you have been using? I’m having several slight security challenges with the latest website dealing with IPTV so I’d like to find something far more safe. Have you got any recommendations?

  27. Many thanks for your superb content! I truly liked it.I will be sure to save your page and definitely will return later on. I would like to suggest you to keep on with your fine writing, maybe blog about bitcoin rate as well, have a nice evening!

  28. You are totally right and I agree with you. When you want, we can as well chat regarding small house design, one thing which fascinates me. Your site is truly great, all the best!

  29. Hi there! I just came across this excellent website and I honestly like it. I love to discuss small cottage house plans occasionally. Great to be around, many thanks!

  30. I will right away take hold of your rss feed as
    I can’t find your email subscription hyperlink or newsletter service.
    Do you have any? Kindly permit me understand so that I may subscribe.

  31. Hey I know this is off topic but I was wondering
    if you knew of any widgets I could add to my blog
    that automatically tweet my newest twitter updates.

    I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would
    have some experience with something like this. Please
    let me know if you run into anything. I truly enjoy reading your
    blog and I look forward to your new updates.

  32. My friends and I unquestionably love your site and find nearly all of the content to be exactly what I’m looking for. Do you offer guest writers to post content material for you? I wouldn’t mind publishing a story relating to Ethereum to USD or perhaps on a lot of the subjects you’re posting about here. Again, awesome blog!

  33. Thanks a ton for discussing the idea, I saved the site. I’m furthermore seeking out guidance about speeding ticket, do you know the place where I can find one thing such as that? I will return in the future!

  34. I always read your site content thoroughly. I am also curious about parking violation, perhaps you could discuss this from time to time. Bye bye!

  35. Hello, what do you feel on the subject of free credit card numbers? Extremely interesting subject, huh?

  36. Do you like to smell the breath of someone who just ate garlic?

  37. Wine Lovers says:

    I’ve never ever read anything better!

  38. I came to the same exact conclusion as you did.

  39. Touch Typing says:

    Save up your money for a rainy day.

  40. I never knew pants came in so many different colors!

  41. Where do you buy all your hardware?

  42. Don’t forget the grilled onions!

  43. Way to go Edward. This blog is amazing!

  44. No one can ever say this site is boring!

  45. Popcorn says:

    Would you like some popcorn?

  46. These two are some real messy eaters!

  47. I am really impressed with your writing skills as well as with the layout
    on your blog. Is this a paid theme or did you customize it yourself?
    Anyway keep up the excellent quality writing, it is rare to see a great blog like this one these days.

  48. cam,girl says:

    Appreciate you sharing, great blog article.Really looking forward to read more. Awesome.

  49. funciona says:

    I really like and appreciate your post.Much thanks again. Really Great.

  50. Very informative post.Thanks Again. Great.

  51. site here says:

    I appreciate you sharing this blog. Great.

  52. Iomoio says:

    I wanted to check up and allow you to know how , very much I valued discovering your blog today. I will consider it the honor to operate at my business office and be able to utilize the tips discussed on your web-site and also participate in visitors’ remarks like this. Should a position regarding guest writer become on offer at your end, make sure you let me know.

  53. Rattling nice design and great content, nothing at all else we require :D.

  54. ed sherran says:

    I likewise conceive thus, perfectly composed post!

  55. tutorial says:

    I really like and appreciate your post.Really thank you!

  56. best site says:

    I simply want to mention I am all new to blogging and site-building and honestly enjoyed you’re blog site. Probably I’m want to bookmark your blog . You amazingly have good article content. Many thanks for sharing with us your web-site.

  57. Thanks a lot for the article post.Really thank you! Will read on…

  58. Thanks a lot for sharing kind of information. Your article provide such a great information with good knowledge. Here we would like to inform you as we are professional cleaning & painting service providers in Dubai! Regards Sofa Shampoo Service Dubai

  59. وبلاگ says:

    I appreciate you sharing this article post.Thanks Again. Want more.

  60. Thanks-a-mundo for the article post.Really looking forward to read more. Awesome.

  61. Iomoio says:

    Rattling nice style and fantastic content material, very little else we require :D.

  62. Great blog post. Really Great.

  63. Major thanks for the post.Really looking forward to read more. Really Great.

  64. Im obliged for the post.Really thank you! Cool.

  65. wow, awesome blog post.Really looking forward to read more.

  66. wow, awesome article post.Really thank you! Much obliged.

  67. Really enjoyed this blog article.Much thanks again. Awesome.

  68. Very good blog.Really looking forward to read more. Really Great.

  69. I really enjoy the blog post.Much thanks again. Cool.

  70. Hey, thanks for the blog post.Really looking forward to read more. Much obliged.

  71. Great article.Much thanks again. Will read on…

  72. Awesome article. Cool.

  73. Ha, here from google, this is what i was looking for.

  74. I really liked your article.Really thank you! Keep writing.

  75. Thanks-a-mundo for the blog article. Want more.

  76. Say, you got a nice blog. Keep writing.

  77. I think this is a real great article.Really looking forward to read more. Cool.

  78. Really informative post.Thanks Again. Really Cool.

  79. packraft says:

    I think this is a real great blog.Really thank you! Much obliged.

  80. “excellent post, very informative. I wonder why the other specialists of this sector do not notice this. You must continue your writing. I’m sure, you’ve a huge readers’ base already!”

  81. Really informative blog post.Really thank you! Cool.

  82. Hey, thanks for the blog. Fantastic.

  83. Say, you got a nice article post.Thanks Again. Great.

  84. Hey, thanks for the blog post.Really looking forward to read more. Great.

  85. Very neat post. Keep writing.

  86. I really enjoy the blog.Really looking forward to read more. Want more.

  87. A big thank you for your article post.

  88. Im thankful for the article. Great.

  89. Hey, thanks for the blog post.Really looking forward to read more. Cool.

  90. Im thankful for the article.Really looking forward to read more. Cool.

  91. I really like and appreciate your blog article. Cool.

  92. Thank you for your post.Really looking forward to read more. Keep writing.

  93. chaneljj says:

    A break is what you need. The perfect place to take a much needed break is http://www.camgirl.pw Relax and enjoy yourself. There are plenty of hot babes here to help you unwind.

  94. kittiserk says:

    Sick and tired of being bored? There’s nothing at all good to watch on TV these days. How many cat videos can you watch at YouTube? What you really want is some live adult entertainment. That’s what http://www.camgirl.pw is all about. It’s 24/7 excitement like you’ve never seen before. Check it out and tell a friend. Something this good needs to be shared.

  95. dildos for says:

    Awesome blog article.Much thanks again. Will read on…

  96. Thank you ever so for you article.Really looking forward to read more. Cool.

  97. Wow, great blog.Really thank you! Cool.

  98. “I cannot thank you enough for the blog.Thanks Again. Keep writing.”

  99. Don’t forget to eat your vegetables every day.

  100. Do you dip your fries in ketchup?

  101. I loved your post.Really thank you! Fantastic.

  102. Thanks so much for the blog.Really thank you! Want more.

  103. Very neat blog post.Much thanks again. Cool.

  104. adamandeve says:

    Very informative blog.Thanks Again. Really Great.

  105. “Thanks for your recommendations on this blog. One thing I would wish to say is that purchasing electronic products items over the Internet is not something new. The fact is, in the past ten years alone, the market for online electronic devices has grown noticeably. Today, you’ll find practically virtually any electronic unit and product on the Internet, from cameras along with camcorders to computer pieces and games consoles.”

  106. I appreciate you sharing this blog post.Really thank you!

  107. “Very well written post. It will be useful to anyone who utilizes it, as well as myself. Keep up the good work – i will definitely read more posts.”

  108. This is a free auto approve list that I made two days ago. It’s my hope to post new free lists daily. I’m not sure that I’ll be able to do them seven days a week. That’s the goal right now. Thanks for taking the time to read this and get to work building some backlinks!

  109. I cannot thank you enough for the article.Really thank you! Want more.

  110. Great article. Much obliged.

  111. Very good blog article.Really looking forward to read more.

  112. Im grateful for the article.Thanks Again. Keep writing.

  113. Great, thanks for sharing this blog article.Much thanks again. Awesome.

  114. “Wow, great article.Really thank you! Really Great.”

  115. betting tips says:

    Im thankful for the article post.Thanks Again. Great.

  116. A big thank you for your blog post.Really looking forward to read more.

  117. I value the blog.Thanks Again. Keep writing.

  118. Thank you ever so for you article. Much obliged.

  119. A round of applause for your post. Really Cool.

  120. I really like and appreciate your blog article.Really looking forward to read more. Much obliged.

  121. Major thanks for the blog post.Really looking forward to read more. Really Great.

  122. Joie says:

    You’re an extremely useful internet site; couldn’t make it without ya!Revolve Clothing

  123. eebest8 says:

    “I truly appreciate this blog.Really thank you! Much obliged.”

  124. I added a new list today. I’m going to try to find new sites in a slightly different way. Read all about it by clicking the link above.

  125. The week has just begun and that means it’s time to relieve some stress. You’ve got plenty of work ahead of you. You’ll need all the relaxation you can sneak in. No one can melt the stress like a cam girl can. At http://www.camgirl.pw you’re sure to find a cutie that will make you forget all about whatever was stressing you out.

  126. Here’s a new list of free proxies. I hope you all are having a great Monday.

  127. I added a new list today. I changed how I scrape to get more results. Read my post for more details.

  128. I’ve got a fresh new list of free proxies. I hope you all can put them to good use.

  129. A round of applause for your article.Thanks Again. Much obliged.

  130. Really informative blog post.Really thank you! Awesome.

  131. Say, you got a nice post.Really thank you! Fantastic.

  132. myalennon says:

    Right now you could be having a whole lot of fun. All it takes is visiting http://www.camgirl.pw There’s no site out there more fun than that one. It’s loaded with girls who know how to treat a man right. They’ll make sure your day is a very good one.

  133. fucking says:

    It’s enormous that yyou are getting ideas from this post as well as from
    our argument made att this place.

  134. Major thankies for the blog.Much thanks again. Cool.

  135. Major thankies for the post.Thanks Again. Much obliged.

  136. Im obliged for the article post. Really Great.

  137. Really appreciate you sharing this blog article.Really thank you! Keep writing.

  138. Hey, thanks for the blog article.Thanks Again. Much obliged.

  139. “I’ve recently started a site, the info you offer on this site has helped me greatly. Thank you for all of your time & work.”

  140. A round of applause for your article.Really looking forward to read more.

  141. Great, thanks for sharing this article post.Thanks Again. Want more.

  142. Hey there! Do you know if they make any plugins to safeguard against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any recommendations?

  143. What i do not realize is actually how you’re not actually much more well-liked than you may be right now. You are so intelligent. You realize therefore considerably relating to this subject, produced me personally consider it from numerous varied angles. Its like men and women aren’t fascinated unless it’s one thing to accomplish with Lady gaga! Your own stuffs excellent. Always maintain it up!

  144. Thanks – Enjoyed this article, can I set it up so I receive an alert email when you make a new post?

  145. I do agree with all of the ideas you’ve presented in your post. They are very convincing and will certainly work. Still, the posts are too short for newbies. Could you please extend them a little from next time? Thanks for the post.

  146. Pretty part of content. I just stumbled upon your site and in accession capital to say that I acquire in fact loved account your weblog posts. Any way I will be subscribing for your augment or even I achievement you access persistently quickly.

  147. Hello There. I found your blog using msn. This is a really well written article. I will be sure to bookmark it and return to read more of your useful info. Thanks for the post. I’ll certainly return.

  148. Its like you learn my thoughts! You seem to understand a lot approximately this, such as you wrote the e-book in it or something. I feel that you simply could do with some p.c. to power the message house a little bit, but instead of that, that is wonderful blog. A fantastic read. I will certainly be back.

  149. Hey, thanks for the blog article.Really looking forward to read more. Really Cool.

  150. Keep working ,splendid job!

  151. Very neat blog article.Really thank you! Great.

  152. “Best Blogpost! Thanks for one’s marvelous posting! I _genuinely enjoyed”

  153. “Great post, thanks for the_ information!”

  154. I’m extremely impressed with your writing skills and also with the layout on your weblog. Is this a paid theme or did you modify it yourself? Anyway keep up the nice quality writing, it’s rare to see a nice blog like this one today..

  155. You made some clear points there. I looked on the internet for the issue and found most individuals will go along with with your blog.

  156. I’ll immediately take hold of your rss as I can not in finding your e-mail subscription link or e-newsletter service. Do you’ve any? Please permit me understand so that I could subscribe. Thanks.

  157. I hope you all are having a great weekend. I have a new list for you. Read the latest update on how I compiled the list. I’m still surprised by the results.

  158. hello there and thank you for your info – I’ve definitely picked up anything new from right here. I did however expertise some technical issues using this web site, as I experienced to reload the website lots of times previous to I could get it to load properly. I had been wondering if your hosting is OK? Not that I’m complaining, but slow loading instances times will very frequently affect your placement in google and could damage your quality score if ads and marketing with Adwords. Well I’m adding this RSS to my e-mail and can look out for a lot more of your respective exciting content. Make sure you update this again soon..

  159. g spot dong says:

    Great article.Thanks Again. Really Great.

  160. A big thank you for your blog article.Thanks Again. Really Great.

  161. I would like to thnkx for the efforts you’ve put in writing this web site. I am hoping the same high-grade website post from you in the upcoming also. Actually your creative writing abilities has inspired me to get my own web site now. Actually the blogging is spreading its wings rapidly. Your write up is a good example of it.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Latest Posts

  • Archives

  • Categories

Free Ebook

Get Your Free 30-Day Workout Plan

Fill in the details below to get your FREE ebook

Get Started Today! Join the Fitness Quest 10 Family!

Book your consultation now and try our 2-Week Trial or our Buy 6 Get 3 FREE training sessions!

SUCCESS! Our General Manager will be in touch with you shortly to book your consultation! In the meantime feel free to browse our website for more info and check out our Fitness Quest 10 Instagram and Facebook to see what our community is all about! Our Handle is: @fitnessquest10