Registered Site Users 
By Ryan ‘Demon’ Ford
www.apexmovement.com
Application
A spin-off of the regular squat, the rail squat builds leg strength, balance, and proprioception skills. In addition to targeting the typical muscle groups of a regular squat, the rail squat develops small stabilizer muscles throughout the body as you fight to keep your balance on the rail. This balance training is invaluable in developing a solid precision jump (jumping from one point precisely to another) and other skills on top of small targets such as rails.
Preparation and Body Position
1) Stand on top of the rail with the feet shoulder-width apart and pointing straight forward. You should be balancing on the front balls of your feet, not the arches or the heels.
2) Keep the arms out in front of the body to aid in balance.
Execution of Movement
1) Squat down as low as possible.
2) At the bottom of the squat, grab the rail with both hands.
3) Release the rail and push through the legs back up to standing.
Exercise Science
Primary Muscles Worked: Glutes, quadriceps, hamstrings, calves
Synergists: Abdominals
Other Notes
Although the technique for the rail squat will undoubtedly vary slightly from the regular squat, it is still important to follow the technical guidelines to the regular squat as closely as possible. When squats are done improperly, they can lead to excessive strain on the legs and back. Proper squatting form consists of four major points.
1) Always keep the feet flat on the ground.
2) Track the knees above the toes.
3) The back should always retain its lumbar curve and remain relatively upright.
4) Always keep the head up.
While it is impossible to keep your entire foot flat on the rail when doing rail squats, it is still important to keep your head and chest up. Also, maintain the lumbar curve as much as possible and try to keep the knee relatively right above your toes.
When doing rail squats, always maintain soft joints. Never lock any of your joints out as this will cause you to lose balance easier. This concept applies to any parkour technique on top of a rail.
Be sure to grab the rail with both hands at the bottom of every squat. Not only does this give you a standardized point to reach during each repetition of the exercise, but it also gives you four points of contact on the rail; allowing you to correct your balance easier. This position can also be used to rest from the muscular demands of constantly trying to balance on top of the rail.
Related Exercises and Variations: Squat, pistol, rail pistol.
