The J-Motion Squat: An Ancillary Lift for Enhancing Olympic-Style Lifts and Power


The J-motion squat—J refers to the trajectory of the hip during the squat—is a dynamic action combining the benefits of front and parallel squatting. The J-motion squat accentuates pelvic movement and enables the lifter to better utilize the hamstrings for further strength and power development. We describe the J-motion squat and provide a review of the practical benefits of teaching it as an ancillary lift within training programs for power athletes.