What Are Regressions?

Before I provide you with examples of squat regressions I thought it would be beneficial to define what a regression is. A regression is where we take an exercise and we make it easier. The squat may be a little bit too difficult for some individuals and they need regressions in order to target the movement pattern of the squat.

Why Are Regressions Important?

Regressions are essential as they provide individuals with the exercises they need to move through the movement patterns in resistance training with security and provide a path towards the more challenging exercises.

How Can We Regress The Squat?

Reducing the Range of Motion

The box squat provides the most obvious and most used regression of the squat. The box squat can be extremely beneficial as it mimics sitting down and standing up. This means that 99% of the population that come into the gym will be able to perform it to a certain degree. The box squat is also very easily progressed, starting with a high box and slowly reducing the height of the box all the way till the hips are below parallel. Box squats are particularly useful for those who have limited mobility and cannot reach the bottom of the squat position.

The box squat can also be performed with weights, meaning that an individual can start to build strength even while using regressions of the squat. In this example the weight is held in the front rack position, but it can also be held in the traditional goblet position.

Using An External Cue / Counterbalance

The counterbalance squat is another excellent regression to the squat. It provides a counterbalance and therefore makes performing the positions of the squat much easier. The counterbalance squat is done to help make the squat easier through using a counterbalance to keep tight positions, this means that the counterbalance should not be heavy at all. The weights role is not to load the body but to provide a counterbalance.

Reducing the Load of Body Weight

If strength is the limiting factor to performing the goblet squat then the load of bodyweight can be reduced using a TRX or gymnastic rings. This enables an individual to use there upper body to support their lower body while they perform the squat movement. This is a very effective way to allow clients to ease into the squat position, especially if they have been sedentary for extended periods of time.