Staggered Squat
The Staggered Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Staggered Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
How to do the Staggered Squat
Setup
Stand with feet hip-width apart. Take a small step backward with one foot, placing only the toes (the ball of the foot) on the ground to act as a 'kickstand'.
Keep the majority of your weight on the front, working leg.
Movement
Initiate the movement by driving the hips back and bending the knee of the front leg.
Lower yourself until the thigh of the front leg is roughly parallel to the ground or as far as your mobility allows.
Keep your chest up and core engaged throughout the movement.
Drive through the heel of the front foot to return to the starting position, maintaining consistent tension on the glute and quadriceps.
Staggered Squat FAQs
What muscles does the Staggered Squat work?
The Staggered Squat mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Staggered Squat?
None. The Staggered Squat is a bodyweight exercise, so you can do it anywhere.
Is the Staggered Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Staggered Squat go on?
It belongs on leg day in a push/pull/legs routine.
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