Front Staggered Squats
Similar to Side-Staggered Squats, here we continue to progress towards one-leg squatting.
The assisting leg in front of us better transfers to “full” One-Leg Squats and increases the strength, balance, and mobility requirements.
Standards
LEVEL 1: 2 Sets of 7 (Both Sides)
LEVEL 2: 2 Sets of 12 (Both Sides)
LEVEL 3: 2 Sets of 15 (Both Sides)
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets. Doing 2 Sets Per Side means 4 sets total (2 focusing on your left leg, and 2 focusing on your right leg). Start with your weak leg first.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 2 Sets of 15 (Level 3) on both sides with GOOD FORM, you are ready to move on to a harder Squat variation.
Form Cues
The further your assisting foot, the harder the exercise. Work up to having your assisting foot 2 feet away from your working foot.
Similarly, having your feet shoulder width apart will help your balance. Over time, move your assisting foot directly in front of your working one. This will better simulate the balance necessary for One-Leg Squats
Work one side at a time during a set. This train your working muscles to operate under constant tension.
Move your arms however you wish to balance this exercise. It does not matter much.
Try to keep your back neutral throughout the exercise. This means don’t arch or round your back. This may take some work if you’re not used to it, but you should make progress over time. Your lower back may round at the very bottom. This is usually fine.
Film yourself and watch back between sets
As we are building up progressively, it is okay for your knees to go over your toes. Doing this with an exercise we can competently handle will strengthen our joints in tandem with our muscles.
Tutorial
Stand in a safe area with one foot in front of the other. Your legs should be relatively straight.
Squat down slowly on your back leg until your hamstrings are pressed against your calves and you are unable to descend any further.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Having your feet closer together will make this exercise easier.
To make this exercise harder: Having your assisting foot further away will make this exercise harder. Alternatively, you can raise your heels on the assisting foot - assisting only with your toes.