Start hitting your legs from all angles every time you train them with ATHLEAN-X
There is no doubt that the squat is one of the most important leg lifts that you can be including in your workouts. That said, it does have it’s limitations. Weak leg compensation, ankle mobility and unilateral functional strength can all be targeted more specifically with variations on the squat that the squat exercise alone can’t fully do. That’s why I wanted to make this video to show you the kickstand squat variation. In the world of athletics, this squat form could be exactly what you have been in need for to bust out of that leg development plateau.
To perform the kickstand squat variation, you set up with two 35 or 45 lb weight plates stacked on the floor. Place one leg on top of the stack and the other leg toe touching to the floor. Descend into your squat using perfect form and making sure to keep your back slightly arched and firm. Lower until your thighs are parallel to the ground. Your weight distribution should be almost entirely on the leg standing on the plates. The other foot should act in almost a non weight bearing manner, or as a kickstand for support only.
This squat variation could be the best squat exercise because it allows you to overload your quads in a unilateral way while still not asking you to severely compromise the amount of weight that you would normally lift on a squat. Most single leg squat exercises force you to drop the weight that you lift considerably to do them. Not the kickstand squat.
In fact, you will see that by focusing on lifting more weight with the kickstand squat that you will experience an overall increase in your two footed squat strength and leg size.
Start incorporating this squat variation into your leg workouts and see just how powerful it is. For a complete workout program that allows you to train your legs like an athlete and get bigger, stronger legs fast (as well as a more muscular ripped body) be sure to head to and get your ATHLEAN-X program.
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36 comments
awesome alternative, and it's works.
hey Jeff whos the new guy in the sweatshirt doing your videos
I'd be worried about the plates slipping…….
Single leg exercises (e.g. leg press) are a good way to change up or add to a routine………
I have been single leg training for a while now, used to back squat heavy, the back is not able to continually cope with that type of stress. My legs are more muscular using split squats than before and my back feels great – great video as usual Jeff!
I'm definitely going to incorporate this into my leg workouts. Thank you
Whats your thoughts on neck exercises? Witch would be the best to thicken your neck?
Gollywog-Agreed. I makr sure to include "single leg" exercises within my work out.
I would not do this exercise on stacked plates. I just got myself two new 50 pounders. There slipperier than ice. They will not stay stacked. I don't have a plate rack so I stack my plates on the floor. These new plates keep sliding off. My old plates slide but not as bad. I think it would be better to make a small platform out of plywood with some nonskid material on it. Love your videos. Get well soon.
Thanks for the video Jeff, hope you feel better soon brother!
I'd like to get eating tips as well!
Love all of your exercise!
single leg Pistols with Dumbells / kettlebells look safer.
Tried this today and like it! It means i can actually do more on leg day at home as i dont have a squat rack to set up my back squat safely…or enough weight to get a suitable rep range for my goals
Bro you are a genius … Just discovered you and I love your Science based approach to lifting very knowledgeable !
Great videos man. Some good information as I'm gearing up for my workouts
Thank you for the great squat variation, Jeff. I have a question. During the demonstration, is your right toe ( the "kickstand") a couple of inches behind your left foot or should one's feet be as parallel as possible?
I turned 61 November past and it has been good to come across your place here on the web. I get some good alternate exercises and good body science info. too. Thanx
Jeff, I like you're video's and plan on getting the Athlean-X system soon. But I've noticed you have never covered the pistol squat. Is there a reason for this? I would like to know what you're opinion is on that exercise.
Thank you,
Steven
No joke, now that I train my legs for more athleticism, my leg development has improved dramatically. The only thing I hate is just how sore my legs are the next day.
I do basically the same thing but no weights and the way i had to in physical therapy for a knee, difference being i have a yoga ball squished between my lower back and a wall a leg forward and squat.
I have nearly the same exact hoodie.
Great exercise!!!
Great exercise!!!
hats off to your videos !!! they are most useful because 1. of your deep study on all aspects of the bio mechanics involved, 2. you are very honest and sincere with your approach and purposes.
GENIUS !!!!!!!!!
if some1 trys this withjout any help his knee will r.i.p
Works great with a sand bag over your shoulder as well.
Thank you for dropping knowledge even while sick. Appreciate you Jeff
Early Jeff
it's been years following him and the information just keeps on coming thanks Jeff
Whaaat? He has a shirt on???
Tomorrow is leg day and I was looking for something new !!
Thanks doing the videos even when sick brother #respect very appreciated
you are my first mentor n tutor on YouTube ur information n excercises I alwz mix with my workouts love you
Keep on doin the good work as your videos are real gems
Seems a bit confusing compared to Bulgarian split squat from the squat rack. Still looks like an interesting variation. I may use it one day lol