Squat Progression with Dowel and Box

A three-level squat technique progression: box sit-to-stand, squat with a dowel along the back and overhead squat with the dowel. In pairs, one student performs and the other coaches with a checklist. A safe foundation for strength training.

How to play

1. Explain the five key points: feet shoulder-width apart, weight over the whole foot, knees tracking over the toes, flat back and hips back on the way down (3 min).
2. Level 1 (4 min): box sit-to-stand without plopping down, 2 sets of 8. The partner watches one key point per set and gives one correction.
3. Level 2 (4 min): dowel along the back touching the head, upper back and tailbone. If the dowel loses contact anywhere, the back has rounded. 2 sets of 8.
4. Level 3 (4 min): students who have mastered level 2 try the overhead squat with the dowel; if the knees cave in, place a resistance band around the knees as a reminder to push them out.
5. Each student picks the level where they meet all five points and does 2 sets of 10 with 1 minute of rest while the partner counts good reps (5 min).
6. Partners switch roles every set so both perform and coach.

Rules

• Lower under control and come up without bouncing.
• Always hold the dowel with two hands and never swing it near anyone.
• The coach gives one positive cue at a time.
• If the knees or back hurt, go back to the previous level.

Variations

Adaptations

• Limited mobility: practice sit-to-stand holding the wall bars, or in a wheelchair work on the hip hinge with the dowel.
• Visual impairment: the partner guides with touch on the knees and back and describes the dowel position.
• Low fitness level: the student may stay at level 1 all lesson; quality is the goal.

Learning goals

• Perform the squat with safe technique.
• Spot technique errors in self and others using a checklist.
• Choose a difficulty level that fits personal ability.

Equipment for a class of 25

• dowels: 13
• boxes: 13
• resistance bands: 13

Teacher tip

Typical errors are heels lifting and knees caving in: have students pause at the bottom so they feel it. If you're short on boxes, use gym benches or sturdy chairs against the wall.

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