As a personal trainer, one of the most important exercises you can teach your clients is the squat. Squats are a compound movement that targets multiple muscle groups, including the quads, hamstrings, glutes, and core. However, some clients may have difficulty performing a traditional squat due to mobility or stability issues. This is where squat regressions come in. Squat regressions are exercises that help clients progress towards a traditional squat by targeting specific areas of weakness or limitation. In this blog post, we’ll go over some squat regressions that you can use with your clients to help them improve their squat form and build strength.
Box Squats
Box squats are a great regression for clients who struggle with depth or stability in their squat. The box provides a target for the client to aim for and helps them maintain proper form and control throughout the movement. To perform a box squat, have the client stand in front of a box or bench with their feet shoulder-width apart. Have them sit back onto the box, keeping their chest up and their knees in line with their toes. Then, have them stand back up, squeezing their glutes at the top. Repeat for multiple reps.
Goblet Squats
Goblet squats are another great regression for clients who struggle with depth or stability in their squat. Holding a weight in front of their chest helps them maintain an upright posture and control their movement. To perform a goblet squat, have the client hold a kettlebell or dumbbell in front of their chest with both hands. Have them sit back into a squat, keeping their chest up and their elbows tucked in. Then, have them stand back up, squeezing their glutes at the top. Repeat for multiple reps.
Split Squats
Split squats are a great regression for clients who struggle with balance or stability in their squat. The split stance helps them focus on one leg at a time and build strength and control in each leg individually. To perform a split squat, have the client stand with one foot in front of the other, with their back foot elevated on a bench or step. Have them squat down, keeping their front knee in line with their toes and their back knee hovering just above the ground. Then, have them stand back up, squeezing their glutes at the top. Repeat for multiple reps on each leg.
Wall Squats
Wall squats are a great regression for clients who struggle with proper form and alignment in their squat. The wall provides feedback and helps them maintain proper form throughout the movement. To perform a wall squat, have the client stand with their back against a wall, with their feet shoulder-width apart and a few inches away from the wall. Have them squat down, sliding their back down the wall until their thighs are parallel to the ground. Then, have them stand back up, squeezing their glutes at the top. Repeat for multiple reps.
Band-Assisted Squats
Band-assisted squats are a great regression for clients who struggle with depth or mobility in their squat. The band provides assistance and helps them achieve a deeper squat without compromising their form. To perform a band-assisted squat, have the client stand with a resistance band looped around their waist and anchored to a stable object behind them. Have them squat down, keeping their chest up and their knees in line with their toes. Then, have them stand back up, squeezing their glutes at the top. Repeat for multiple reps.
Bulgarian Split Squats
Bulgarian split squats are a great regression for clients who struggle with strength or mobility in their squat. The elevated rear foot helps them achieve a deeper squat while also challenging their balance and stability. To perform a Bulgarian split squat, have the client stand with one foot elevated on a bench or step behind them. Have them squat down with their front foot, keeping their chest up and their back knee hovering just above the ground. Then, have them stand back up, squeezing their glutes at the top. Repeat for multiple reps on each leg.
Bodyweight Squats
Bodyweight squats are a great regression for clients who are new to squatting or have limited mobility or stability. They help clients develop proper form and control without adding any external weight or resistance. To perform a bodyweight squat, have the client stand with their feet shoulder-width apart. Have them sit back into a squat, keeping their chest up and their knees in line with their toes. Then, have them stand back up, squeezing their glutes at the top. Repeat for multiple reps.
Incorporating squat regressions into your clients’ training routines can help them improve their form and build strength, while also reducing the risk of injury. Start with regressions that are appropriate for your clients’ fitness level and gradually progress them towards more advanced variations as they get stronger and more comfortable with the movement. Remember to always prioritize proper form and technique, and never compromise your clients’ safety or comfort. With consistent practice and dedication, your clients can improve their squat form and achieve their fitness goals.
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