Workout Program for Squash Players

Posted by on 13 September 2013 | 0 Comments

In the last blog post, we discussed the very powerful exercise of the squats to help you build up your lower body strength. There's no mistake about it, if you want to see fast results as far as your leg strengthening routine goes, squats are the route to go.

That said, there are a few other exercises that will offer very powerful benefits as well and should be included in a well-rounded workout program. Remember that one of the best ways to avoid hitting a progress plateau is to make sure that you continually change up the exercises you're doing so that the body is constantly guessing as to what's coming next.

The minute your routine goes stale is the minute that you'll hit a progress plateau. Just as you continually keep learning new techniques on the squash court, you continually need to utilise different exercises as you go about your workout goals.

Two additional moves to add with your squats are lunges and deadlifts. Let's look at these more closely.


The lunge is a great exercise for working the quads, hamstrings, glutes, as well as the core muscles as the abs will contract to keep you in good balance with each forward lunge you take. In addition to that, lunges will earn top marks to improve your balance capability, which is critical if you hope to excel with your squash performance.

When doing lunges, you want to remember to keep the body as upright as possible, never allowing yourself to lean forward too much as you move through the lunge. A forward lean would place undue stress on the lower back, leading to pain down the road.

Walk all the way across the room holding a set of dumbbells and then turn around and walk back to the start once again.


The second lower body move to add to your squash workout routine is the deadlift. While squats and lunges place slightly more focus on the front of the lower body, deadlifts hit the back. They'll work the hamstrings, lower back, and the muscles running up the spinal column as well. This will go a long way to assist with stabilisation while you're out on the squash court.

When doing deadlifts, the important thing to remember is to pull up through the hamstrings and not the lower back muscles. This ensure you hit the muscle properly as well as makes sure you don't find yourself in significant pain a short while later.

So make sure that you consider adding both of these to your lower body routine. You don't necessarily have to do them on the same day you do squats, but interchange them as you go so that you can reap optimal strength gains.

If you really want to improve your squash and take it to the next level you should give SquashFit a go: