7 Squat Progressions for Fighters and Grapplers

By Corey Beasley

Squatting is one of those exercises that everybody should do. Strong legs hips and torso translate onto the mat and into the cage. Below we've gathered 7 squat variations that are perfect for teaching technique and developing a foundation of strength.

Squats Used in this Video:

  • Bodyweight
  • Bearhug Sandbag
  • KB Goblet
  • SB Zercher
  • SB Shouldered
  • Double KB Front
  • Landmine Front

Use whichever progression that you can perform well.  Feet flat, good posture, eyes forward.  Take your time and build up strength over time.  Each progression will tax your body in a new way and help you develop the body awareness and control to Squat for Fighters with integrity.

What is your favorite leg exercise?

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