Brick-By-Brick: Your Squat Progression Pyramid

Squat Movement Pattern Progression: Build Strength that Supports Your Art

The squat isn’t just an exercise — it’s a foundational movement that builds balance, posture, and power for performers both on and off the stage.

Whether you're lifting gear, dancing under bright lights, or staying resilient through travel and long rehearsals, progressing your squat keeps your body ready for it all.

Here’s a breakdown of the full squat progression pyramid and why each step matters for performers.

Step 1: Bodyweight Squat or TRX Squat – Learn the Pattern

• Teaches proper squat mechanics without added load

• Improves mobility, balance, and coordination

• TRX adds assistance for depth and alignment

• You can also use a box to help reinforce proper depth and movement mechanics

Why It Matters for Artists:

• Builds a foundation of control for movement-based performance

• Helps prevent knee, hip, and back pain from the start

Step 2: Goblet Squat or Landmine Squat – Add Load, Maintain Form

• Teaches bracing and core engagement with light resistance

• Landmine option adds stability and encourages upright posture

Why It Matters for Artists:

• Develops total-body control and stamina

• Improves breathing coordination under light load

Step 3: Frankenstein Squat – Challenge Posture and Mobility

• Barbell rests on shoulders with arms extended forward

• Enhances thoracic spine mobility and core control

Why It Matters for Artists:

• Great prep for front squats

• Encourages upright positioning, crucial for breath control and stability

Step 4: Zercher Squat – Build Bracing and Hip Strength

• Bar held in the crook of the elbows

• Requires strong core and upper back engagement

• Greater hip flexion than other variations

Why It Matters for Artists:

• Strengthens midline stability for lifting, movement, and posture

• Reinforces bracing for performance longevity

Step 5: Front Squat – Strengthen Core and Quads

• Bar rests on front delts, demanding upper back and core stability

• Encourages upright posture and breathing under pressure

Why It Matters for Artists:

• Helps manage stress under load while protecting the spine

• Enhances diaphragm control and mobility

Step 6: Back Squat – Load the System

• Classic variation for total-body strength

• Requires shoulder mobility, core engagement, and balance

Why It Matters for Artists:

• Builds strength and resilience across the entire posterior chain

• Supports endurance for long, demanding sets or tours

Step 7: Low-Bar Back Squat – Maximize Load, Strengthen the Chain

• Bar sits lower across rear delts, increases hip flexion and load potential

• Emphasizes glutes, hamstrings, and low back

Why It Matters for Artists:

• Strengthens the power centers of the body

• Demands core engagement and stability under pressure

Progression = Performance

Mastering the squat pattern step by step creates a foundation for movement, stability, and power that carries over to your performance and lifestyle. Start where you are. Progress with purpose. And let your strength support your stage.