Try These Hunter Squat Variations For Total Body Resilience
May 06, 2025
The Hunter Squat is a powerful single-leg exercise with wide-ranging benefits for athletes, martial artists, and everyday movers alike.
Its primary advantages include building leg and core strength, improving hip and ankle mobility, and enhancing spinal and joint resilience.
Regular practice helps fortify the knees, lower back, and spine—making you more durable for grappling, martial arts, or simply the demands of daily life.
One of the lesser-known benefits of the Hunter Squat is its positive impact on foot mobility, which plays a critical role in overall movement efficiency.
Each rep stretches and mobilizes the bottom of the foot, enhances toe extension, and opens up the ankle joint. These changes create an upstream effect—improving movement at the knee and hip for better overall function.
In today’s video, Mark explores these concepts alongside Order & Progress owner and BJJ black belt Will Safford, who breaks down the specific benefits for grapplers.
They also share unique ways to incorporate the Hunter position into pushing and pulling exercises to further boost strength and mobility.
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