Why Squat Endurance is Important

OnSide Academy
August 8, 2022

I don’t know about you, but when I think of endurance, the last thing that comes to mind is squatting. But as it turns out, squat endurance may be more important than we thought. According to a recent study, people who can sustain a squat for a long period of time are less likely to experience ankle and knee injuries. So if you’re looking for a way to stay injury-free, it may be time to start working on your squat endurance!


20-rep back squats are the bread and butter of a good strength training program.

The 20-rep back squat is a brutal exercise, and it requires a high level of work capacity to complete. However, the benefits of this exercise are well worth the effort. By pushing your body to its limits, you force it to adapt and become stronger.

Not only does the 20-rep back squat improve squat performance, but it also enhances other physical qualities such as work capacity, anaerobic power, and running economy. The 20-rep back squat is also important for those who want to lose weight because it can help you maintain muscle mass while you are in a calorie deficit.

In addition, the 20-rep back squat builds mental toughness and helps you to develop a tougher mindset. So if you’re looking to get stronger and more resilient, don’t forget the importance of squat endurance.

Here are some tips to help you get the most of this month’s squat endurance cycle:

  1. Warm up adequately before starting your workout
  2. Use a weight that is challenging but manageable for 20 reps
  3. Squat down until your thighs are just below parallel to the ground
  4. Keep your back flat and your core engaged throughout the entire exercise
  5. Breathe in as you squat down and breathe out as you push yourself back up to the starting position
  6. Take a break if needed, but try to complete all 20 reps in one set


Squat endurance is important for athletes, fitness enthusiasts, and everyday people. This month, set your intention to improve your squat endurance. Whether you’re a CrossFitter, weightlifter, runner, or cyclist, improving your squat endurance will have carryover benefits to your sport or activity. We hope this article has helped you understand the importance of squat endurance and how to improve it. Now go out there and crush your next squat endurance cycle!

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