Catcher’s Squat

Written By: Todd Kuslikis
October 07, 2021

Catcher’s Squat is an exercise for baseball and other sport’s enthusiasts. It was taken from the sport of baseball and can be utilized by anyone to build maximum strength in their legs as the perform a whole body exercise.

How to do a Catcher’s Squat:

Stand with your feet about shoulder width apart. Squat down until your legs are parallel with the ground while simultaneously putting your hands in a position as if you were going to catch a baseball. Next, lift your buttocks into the air by straightening your knees and simultaneously folding your upper body over until your hands touch the ground. Come back to the second position where you were squatting. And then come back up to starting position. Repeat.

Muscle group worked:

Legs and buttocks

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why the Catcher’s Squat works:

Catcher’s Squat exercise works particularly well for defining and strengthening the butt and leg muscles because of the third part of the movement. After squatting down to the ground, you engage the glutes (butt muscles) to lift your buttocks into the air. This creates a dynamic movement and recruits more muscle fibers thereby blasting your butt even more.


During the third part of the movement, try to straighten your legs as much as you can. This will engage even more of the glute and give you a better workout. Also, keep your back straight as you squat toward the ground.


Breath in as you lower your body down and breath out as you come back up.


Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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