Last year I discovered one move that has become a complete game-changer for my strength and resilience.
And few exercises check more boxes for the grappler than this move – the Hunter Squat.
At first glance, it looks simple—almost too simple. But the deeper I’ve gone into my own training and movement practice, the more I’ve come to see the Hunter Squat as one of the most valuable tools for building BJJ resilience.
In a recent video (posted below) I explain some of the amazing benefits with the trainer who first showed me this move, Mark Wildman.
Why the Hunter Squat Works
The Hunter Squat isn’t just a strength drill. It’s a complete system for:
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Single-leg strength
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Knee and foot durability
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Hip mobility
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Core control
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Real-world movement transfer to jiu-jitsu
It’s one of the rare exercises that trains capacity and control, not just output.
And you can add numerous variations to this position to make it even more valuable, including presses for shoulder strength and pulls for back strength.
Joint-by-Joint Benefits
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Knee Strength: The Hunter Squat reinforces control through the full range of the knee. It builds muscle and strength right where you need it, just above the knee, and the kind of strength that protects against the stress of takedowns, scrambles, and awkward landings.
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Hip Mobility: It demands—and develops—hip external rotation and flexion. That translates to better mobility for easier guard retention, standing transitions, and fewer injuries.
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Core Stability: Because the torso has to stay tall and aligned throughout the movement, you’re training real-world core control—not just isolated flexion.
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Foot & Ankle Strength: One of the most overlooked benefits is to the foot. The Hunter Squat helps mobilize and strengthen the feet, which are foundational for optimal movement and injury prevention.
Learn the Hunter Squat in detail in this program.
On the Mat: Why It Matters
Unlike a lot of gym movements, the Hunter Squat has direct jiu-jitsu application.
It mirrors positions we constantly move through:
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Coming up from sweeps and wrestle-ups
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Transitioning from kneeling to standing
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Headquarters position while passing
This is a movement you’ll use again and again, especially in modern no-gi wrestle-based jiu-jitsu.
Train it well and you’re not just getting stronger—you’re getting more fluid, more stable, and more capable on the mat.
Variations for Any Program
The beauty of the Hunter Squat is its versatility. You can keep it bodyweight for control and volume, or you can load it up with intention.
Some of my favorite variations:
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Kettlebell Hunter Squat – held in goblet, racked, or overhead positions
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Club-Loaded Hunter Squat – adds offset loading and core challenge
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Hunter Squat + Press – combine lower body control with upper body strength
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Hunter Squat + Row or Pull – add a pull element to tie in back chain development
You can work it for reps, tempo, or even isometric holds. It slots in anywhere: warm-ups, main lifts, mobility flows, or finishers.
Final Thoughts
The Hunter Squat is almost like a Swiss army knife movement for grapplers.
It delivers high-value returns in nearly every area that matters for grappling longevity.
It builds strength that supports your joints. It builds mobility that transfers to real movement. And it trains actual mat movements to execute grappling techniques.
If I had to keep just a handful of lower body movements in my program, this would be one of them.
Resilient grapplers aren’t built through complexity—they’re built through smart, intentional training.
Start with the Hunter Squat.
WHENEVER YOU’RE READY, THERE ARE 3 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with Foundations of Rotational Strength.
2. Fortify your body for BJJ with this free course on BJJ Resilience.
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