If you want to get higher out of the water, play stronger defense, and last through all four quarters, there is one lift that should stay in your training program: the squat.
Water polo is played in a constant state of vertical motion. Eggbeater, elevation, drive, sprint, recover. Your legs do almost all of the work, and they do it without a stable surface underneath you.
That is why squats are nonnegotiable. This one movement improves nearly every area of performance in the water.
Why squats matter for water polo
- Build vertical explosiveness for blocking shots, scoring, and drawing fouls
- Improve ankle, knee, and hip mobility for a smoother, more efficient eggbeater
- Reinforce total-body control and balance under pressure
- Reduce injury risk by strengthening joints and posture under load
A strong squat creates a more powerful, more durable athlete in the pool.
How Division 1 players use squats to get an edge
Freshman First Team All-American Luca Provenziani, who scored 93 goals in his first season and led the number one ranked team in the country in scoring, credits squats as a key part of his edge.
"At 5 feet 11, I knew I did not have the height advantage, so I had to win with leg strength. Squats have been one of the most important lifts in my training. They give me an edge in two critical areas: the counterattack and shot blocking.
On the counter, the moment the ball turns over, I can explode with a strong breaststroke kick to beat my defender on the first step. That early release lets me jump-start our transition and push the offense forward before the defense is even set.
On defense, squats help me elevate higher out of the water when I am closing out or blocking shots. Whether I am in the lanes or matching up one-on-one, my eggbeater is stronger and more stable. That vertical power shows up in every possession."
Luca Provenziani
Luca's experience highlights what elite athletes understand: you do not need to be the biggest, but you do need to be strongest where it counts.
How to start or level up your squats
If you are just starting: begin with goblet squats and focus on depth, posture, and knee tracking.
Intermediate: move to front squats or barbell back squats through a full range of motion.
Advanced: add tempo squats, pause reps, or heel-elevated variations to improve control and ankle mobility.
Form tip: technique matters more than load. Full-depth reps with good control do more for your water polo game than sloppy heavy singles.
Pair squats with upper-body work — pull-ups build shot power and shoulder durability for a complete dry-land program. And for the mindset behind consistent training, read how D1 athletes approach strength training.
Want more exercises that translate to the pool?
Download our full Strength and Conditioning Guide for Water Polo.