Side-Staggered Squats
Having developed a foundation of strength through Deep Squats and Narrow Squats, it’s time to explore progressions that emphasize one leg more than the other!
These are essentially squats done with a wide stance and descending at an angle. If you’re familiar with Archer Pushups and Archer Pullups, you can think of these as “Archer Squats.”
Squatting to the side like this seems to be easier than having one leg in front of the other, so we explore these first!
Standards
LEVEL 1: 2 Sets of 10 (Both Sides)
LEVEL 2: 2 Sets of 15 (Both Sides)
LEVEL 3: 2 Sets of 20 (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 20 (Level 3) on both sides with GOOD FORM, you are ready to move on to a harder Squat variation.
Form Cues
Work one side at a time during a set. This trains your working muscles to operate under constant tension.
The wider your foot positioning, the harder this exercise will be. Start with approximately twice shoulder width if you can!
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 your legs straight and feet twice shoulder width apart.
Place your arms wherever they feel comfortable. Some extend their arms straight in front of them, and others place them across their chest.
Squat down slowly towards one side 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: A wider stance will make this exercise harder. Alternatively, you can begin to experiment keeping your movement more “vertical” similar to how Sliding One-Arm Pushups are done. This will challenge your strength and balance more!