Catcher’s Squat (How To & Variations)

The Catcher’s Squat is a simple, but effective warm-up movement for stretching the groin.

For those familiar with Malasana, the Squatting Pose in yoga – this is the same movement.

In this guide, I’m going to teach you how to do the Catcher’s Squat along with some variations and alternatives.

How To Do Catcher’s Squat

Equipment Needed

None

Step-by-Step Instructions

Start in a standing position with feet about shoulder width apart.
Now squat down as far as possible, keeping feet flat on the ground and pushing the knees slightly out.
If you’re able to achieve a full squat (basically being able to place your hamstrings on your calves) then work on improving your in this position.
Try to get your chest as tall as possible without falling on your butt.
From this position, you can add in more variations which I’ll discuss just below.

Coaching Points

The biggest difference between the warm-up version of a Catcher’s Squat and an actual baseball catcher’s squat is the feet. A baseball catcher is often on the balls of their feet in their stance, but the warm-up movement focuses on keeping feet flat on the ground.

If you’re really struggling with getting into this position because of limited mobility you can use a squat rack (or something else sturdy) to hold onto while you sit back and down into a deep squat position.

Catcher’s Squat Variations

Catcher’s Squat + Groin Stretch

Once you’re in the full squat position, brace your hands down on the ground in front of you.

Now, lean forward onto your hands (keep your feet on the ground, but roll to the balls of your feet). Push your elbows into your thighs. The more you lean forward the more your elbows will stretch your groin.

Rock forward, hold for a few seconds, then rock back to the starting position and hold for a few seconds. Continue moving back and forth until all reps are completed.

Catcher’s Squat + T-Spine Rotation

Once you’re in the full squat position, brace one hand on the ground in front of you.

Now, rotate open away from that arm, taking the opposite arm towards the ceiling. Try to get your arm as vertical to the ground as possible and keep your eyes looking straight down the arm throughout the movement.

Come back to the starting position and then open again on the same side (trying to get a little further each rep) until all reps are completed. Then switch sides.

Catcher’s Squat Alternatives

Groiners

Groiners are another simple bodyweight warm-up movement that focuses on (as the name implies) the groin.

Groiners are also a great movement for the hip flexors and quads as well.

To do Groiners, jump into a push-up position and then bring one foot up beside the hand. Sink the backside hip down into the ground and then switch to the opposite side.

Lateral Lunge

Another good option for warming up the groin is Lateral Lunge.

Lateral Lunges are pretty simple. Take a large lateral step out to one side, push the hips back, keep the chest up and bend the knee until the thigh is roughly parallel to the ground.