Stability Pad Squat

Balance & Stability

A balance exercise focused on balance and coordination, power-production capabilities, flexibility and preparation for more complex movements.

Exercise Demonstration

Starting Position

Place two stability pads shoulder-width apart on a non-sliding, even surface. Stand on both pads with toes pointing forward. Use an athletic stance with knees and hips slightly flexed, back straight, neutral head position and eyes forward.

Execution

Distribute weight evenly through the feet and squat by flexing the knees and hips until they reach approximately 90°.

Finish Position

Extend the knees and hips until standing erect while maintaining stability on the pads.

Key Coaching Points

Focus on movement mechanics and range of motion.
Maintain neutral head position.
Maintain stability throughout.

Common Errors

Weight shifts toward the toes.
The thoracic spine rounds during the movement.
Balance is lost.

Related Exercises

Single-Leg Squat · 3-Way Hand Reaches · Stability-Pad Lunge (resources coming as the library expands)

Performance test: Stability Pad Squat Test

From the Book

Book exercise 7.20 — Stability-Pad Squat. The web resource adapts the book’s exercise framework for the digital companion.