Don’t do another squat, with weights, kettlebells, or even your own bodyweight, until you read this entire article.

I'll show you 3 movements that we’ve used to build legs stronger than superheroes for many people.

From kids to teens to adults up to their 50s, 60s, even 70s, past injuries, and every modality or sport from handbalancing, to tumbling, to lacrosse, to golf, to freerunning.

Lee Weiland here with Pacific Rim Athletics and welcome to training.

Obviously we train with squats. We even have this workout called "Squat Jumps" that everybody loves to hate or hates to love.

Basically 200 ft. laps around the gym of pure lactic acid and pain, I mean fun.

But you have to know the biomechanics.

In fact, the physical therapist coaches on our team asked me specifically to make this article because they constantly see about 99% of people doing squats with horrendous, even dangerous form.

Then people take that form and put it under load.

If powerlifting is something you love, more power to you. I've power lifted. And I'll sometimes prescribe that for part of training.

But it's only after the student has perfect biomechanics.

And they’ve gotten to the point where they’re training double back flips before even touching weights.

The absolute best Olympic lifters in the world were started on bodyweight training before they even touched a barbell.

And there's nothing worse than juxtaposing 2 completely disparate modalities into 1 workout–or WOD–like a barbell snatch using the squat position with bodyweight air squats.

You are basically prefatiguing the legs and then going straight to dynamic movement that sets you up for a ruptured tendon or ligament in the knee or achilles.

That’s why I always say, if you don’t apply these principles, you may end up stuck, frustrated, or injured.

And if you do, you’re going to build all the strength and skill you’ve been trying to attain.

But ultimately, my goal is to get people thinking about the bigger picture and applying these principles to all areas of life.

Move 1

First move comes from martial arts. And we apply it to Foundation in our Powerbatics training. And it will build legs stronger than iron.

We would build up to holding this for 5 minutes or longer.

But remember, don’t mistake articles like this for coaching with proper training, safety protocols, insurance, and progressions.

Start with feet together at attention. Then flare the toes out as wide as possible. Then the heels. Then the toes again. Then the heels straight back. This is the width you want. With toes forward.

Then put the arms out straight across. Sharp fingers. Locked elbows. Tight. A flying rhinoceros should be able to come land on your arm and you shouldn’t budge.

Then, keep your chest up and your back engaged.

Now push the knees outward as you travel downward to knees parallel with hips in the horse stance.

You should be symmetrical. You should be clean and sharp. 1, 3, and 5 minute holds.

And if this is tough, you should by no means be doing squats, deadlifts, or anything else.

But if you do build up to long, trembling 5 minute plus holds you will build a foundation that will last a lifetime. Then add however much weight you want.

And remember, all of these moves build on each, so read until the end because I save the best for last…there’s even a bonus move at the end.

Move 2

Second move.

Start at attention. Feet flare out once, then heels back. Arms literally touching your ears. Fingers straight.

Then, same as horse stance, we push the knees out as we sink into a low squat.

The heels should be on the floor.

And you should be able to hang out here for 5, 10, even 20 minutes at a time.

People in other countries often wait outside or do work in this position. It’s honestly just a resting position.

Or for reps. And when you stand back up, do not move your back. Just keep it in the same position you went down into the resting squat with. Don’t lift with your legs first and then arch your back on the way up. This is going to cause spondylolisthesis, your vertebrae and discs are going to rub together, and you’re going to have to lay on icepacks for weeks.

And obviously don’t round your back and blow out discs the opposite direction.

Just keep your upper body engaged the whole time and in the same position, same angle, everything.

You can do what’s commonly called Jefferson curls (I just call them body rolls), arching, and hollowback moves for training spine mobility. Don’t do it with a squat.

If you can’t hold this position comfortably, you should by no means be putting any kind of weight up over your head or on your back.

You may have to develop achilles, hip, or knee mobility. Doing this will help with that.

More squat variations to do build achilles, hip, and knee mobility.

We also have many other strategies beyond the scope of this article. Book a spot to chat with us in the next day or two to dive deeper.

Move 3

Ok, third is to take the low squat and add the jump.

The squat is your rest position.

Do NOT stand at all.

The only 2 positions that should be visible are the squat rest and the jump.

Then you do laps, reps up into the 50’s, or tabata with intervals.

The 3rd move is to build the single leg squat.

You should be able to do this without holding onto anything and with your heel on the ground.

Many need to develop ankle, achilles, knee, and hip mobility in order to do this basic leg strength element.

Bonus Move

And the bonus move is combining the single leg squat and the squat jump into more advanced leg training.

For any of these, you can add weights, either holding them or a weight vest.

And this all prior to any sort of weightlifting, powerlifting, Olympic lifting, WODS at the box, or following some strangers advice online. Don’t do that.

Conclusion

Make sure to follow the blog so you don’t miss any of the trainings all our top students receive, and check the resources below to start training.

And I’ll see you in the next article…or hopefully in training soon.