Strong, powerful skating starts with strong quads, and strong quads start with knowing how to squat properly.

One of the biggest mistakes I see with hockey players is jumping straight into loaded squats before they truly understand the mechanics of a strong squat position. Before adding weight, athletes need to own the position with just their bodyweight. The bodyweight squat hold is one of the best ways to build that foundation.

Why the Squat Matters for Hockey Players

The squat position directly supports a powerful skating stride. It helps develop quad strength, glute engagement, hip stability, and core control, all of which are essential for acceleration, balance, and efficiency on the ice.

When performed correctly, the squat also reinforces a posture that closely matches a proper skating stance, making it far more transferable than a generic gym squat.

Setting Up the Stance

Start by setting your feet slightly wider than hip-width apart, roughly shoulder-width. Avoid going excessively wide, as this can limit control and tension.

Once your stance is set, create strong downward pressure into the floor. Think about spreading the floor apart with your feet. Your right foot should feel like it is gently screwing into the ground clockwise, while your left foot feels like it is screwing in counterclockwise. Your feet do not actually move, but you should feel tension building through your shoes.

This tension sets the foundation for everything that follows.

Creating Stability Through the Lower Body

As you begin the squat, drive your knees outward and actively squeeze your glutes. Your weight should stay toward the outside of your feet, while your big toes remain in contact with the ground.

This combination helps maintain proper alignment through the hips, knees, and ankles, while creating a stable base to sit into.

Controlling the Descent and Holding the Position

Lower yourself under control until you reach roughly a 90-degree knee angle. Continue pushing downward through the feet, driving the knees out, squeezing the glutes, and keeping tension through your entire lower body.

At the bottom position, your ribs should be stacked over your hips, with your core fully engaged. Avoid flaring the ribs or letting the pelvis tilt forward. Everything should feel connected and controlled.

It is important to understand that being at 90 degrees does not mean your thighs need to be parallel to the ground. Because hockey players skate with a forward shin angle, your shins should be slightly forward, which naturally changes how the squat looks.

Even though your thighs may not appear parallel, you are still at a true 90-degree position. This forward shin angle makes the squat far more specific to skating mechanics and creates a stronger transfer to the ice.

Returning to Standing

To stand up, maintain the same tension you had on the way down. Keep driving the knees out, maintain pressure through the feet, stay tall through the torso, and squeeze the glutes as you rise back to standing.

Progressing the Squat

Once you can consistently control this position using only your bodyweight, adding load becomes much easier and much safer. From here, you can progress to goblet squats, front squats, or even back squats (not that I recommend this), knowing that you already own the most important part of the movement.

Mastering the bodyweight squat hold sets the foundation for strength, power, and efficiency in every phase of a hockey player’s development.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. 📲 Follow on Instagram: @martell.elite.fitness