How to Increase Your Squat: The Complete Guide

Introduction

The squat is often called the “king of all exercises,” and for good reason. It’s a compound lift that not only strengthens your legs, but also your core, back, and even your mental toughness. Still, improving your squat can be a challenge, especially if you’ve hit a plateau. In this guide, we’ll discuss how to perfect your form, address your weaknesses, and take your squat to the next level.

1. Perform squats with good form

1: Place the bar correctly on your shoulders

Grab the barbell at shoulder width and place it firmly on your back. Choose depending on your preference:

• High-Bar Squat: Place the bar on your trapezius (upper back). This creates a more vertical torso and emphasizes your quadriceps.
• Low-Bar Squat: Place the bar slightly lower, against your rear deltoids. This requires a slight forward tilt and activates more of your hips and hamstrings.

2: Unrack the bar and take three steps back

Lift the bar out of the rack in a controlled manner with straight legs. Then take three steps back:

• Step 1: Place your first foot stably backwards.
• Step 2: Place the second foot slightly wider.
• Step 3: Make a small adjustment to position your feet securely.

Foot position :

Place your feet shoulder width apart or slightly wider, with your toes pointed slightly outward (10-30 degrees). This will provide a stable base and help keep your knees in line with your toes throughout the movement.

3: Brace your core

Take a deep breath into your belly and engage your core. This creates internal pressure (intra-abdominal pressure) that protects your spine and provides stability during the lift. Hold your breath on the downward movement for maximum tension.

4: Push your hips back

Initiate the movement by pushing your hips back, as if you were going to sit down in a chair. This will distribute your weight evenly across your feet and allow you to move freely through your legs.

5: Perform the squat movement

Lower down in a controlled manner, keeping your chest up and your knees in line with your toes. Try to get to at least a 90-degree depth (where your thighs are parallel to the ground). Want to challenge your mobility? Go deeper, as long as your form stays good.

Important:

• Keep your heels firmly on the ground.
• Prevent your knees from collapsing inward (valgus).
• Keep your back neutral; avoid a rounded lower back (butt wink).

6: Place the bar back in the rack

Explosively push up through your heels while keeping your chest up. Complete the movement by extending your hips. Then, walk back to the rack in a controlled manner, firmly placing the bar back down, and release it once you are sure it is secure.

2. Most common mistakes during squats

• Not Squatting Deep Enough: Half squats activate fewer muscle groups and can lead to unbalanced strength development. Focus on achieving full depth.
• Back Rounds: Arching your back as you lower or stand up increases your risk of injury. Keep your core tight and your chest up.
• Knees Falling Inward (Valgus): Make sure your knees stay in line with your toes. You can improve this by working on your hip mobility and strengthening your abductors.
• Unstable Bar: If the barbell wobbles, your grip or position may not be optimal. Keep a firm grip on the bar and squeeze your shoulder blades together.
• Leaning Forward Too Much: This could indicate a weak core or stiff ankles. Work on your mobility and strengthen your core.

3. Identifying weaknesses

An effective squat requires all of the muscle groups involved to work together optimally. If you find yourself struggling with specific parts of the movement, this may indicate a weakness in a particular muscle group or technique. Follow these steps to identify your weaknesses:

• Film Yourself: Perform a heavy set of squats, ideally to near failure, and analyze the video. Pay attention to where the movement gets stuck or feels inefficient.
• Identify Weakness: Identify if you struggle in the bottom position ("the hole"), midway, or lockout phase. Each of these phases corresponds to specific muscle groups or techniques that need improvement.

Weakness 1: During the descent (eccentric phase)

If you lower too quickly during the squat, you lose tension in your muscles and it becomes harder to build the strength needed for the upward movement. This can also increase your risk of injury.

Features :

• You sink down uncontrollably, without slowing down the movement.
• You feel a "bumping" effect in the bottom position, where you seem to lose control.
• It feels like you can't maintain enough tension in your core or legs as you lower.

Causes :

• Weak eccentric control in the quadriceps or glutes.
• Insufficient core stability to maintain tension.
• Poor proprioception (the sense of body control during movement).

Implications :

• An unstable bottom of the squat.
• Difficulty generating force in the upward phase (you “lose energy”).

Weakness 2: From the hole (bottom position)

The bottom position of the squat, also called "the hole," is often the most challenging phase. Difficulty with this phase indicates weakness in the hips, glutes, and hamstrings, or a lack of mobility.

Features :

• You don't come out of the bottom position smoothly.
• Your hips rise faster than your shoulders (so-called "good morning" squat).
• It feels like you're stuck in the deep squat, even with lighter weights.

Causes :

• Weak glutes and hamstrings.
• Poor mobility in the hips and ankles.
• Insufficient tension in the glutes and core when reaching the bottom position.

Implications :

• Energy loss during take-off, which affects the rest of the movement.
• Poor posture and balance, which can lead to compensatory movements and injuries.

Weakness 3: Halfway up the movement (90 degrees

This is the phase where the quadriceps do most of the work. Weakness halfway through can indicate a lack of strength in your upper legs and poor coordination between the knees and hips.

Features :

• The bar slows or stops completely halfway up the movement.
• You feel a lack of strength from your knees.
• Instability when standing up.

Causes :

• Weak quadriceps (front of thighs).
• Imbalance between the quadriceps and hip dominant muscles.
• Poor technique or insufficient activation of the correct muscle groups.

Implications :

• Irregular upward movement, which costs energy and reduces efficiency.
• Barbell can tilt forward, putting unnecessary strain on the back.

Weakness 4: Lockout (top position)

The lockout is the final part of the movement, where your hips are fully extended. Problems with the lockout usually indicate weak glutes or a lack of core stability.

Features :

• Difficulty completing the squat even when you are nearly upright.
• The barbell moves slowly in the last few inches of the lift.
• Instability at the end of the movement.

Causes :

• Weak glutes that do not generate enough power in the lockout.
• Poor core stability, which makes it difficult to keep your body straight.
• Insufficient hip mobility to fully extend.

Implications :

• Reduced efficiency in your squat, which limits your maximum strength and performance.
• Increased risk of lower back pain due to excessive compensation.

Weakness 5: Speed ​​and explosiveness (entire movement)

A lack of speed or explosive power during the squat indicates inefficient muscle activation and a lack of explosive power in the muscles involved.

Features :

• The movement feels slow and heavy, even with lighter weights.
• Difficulty generating momentum in all phases of the squat.
• A lack of rhythm and consistency in movement.

Causes :

• Lack of fast twitch muscle fiber activation in quadriceps, glutes and hamstrings.
• Poor neuromuscular coordination.
• Insufficient focus on speed and explosiveness in your training program.

Implications :

• Limited performance with heavy weights or repetitions.
• Decreased efficiency and power in sporting activities requiring explosiveness.

4. Strengthening exercises

Here's a handy overview of exercises you can perform depending on where your weakness lies:

During the sinking	From the hole	Halfway up	Lock-Out
Tempo squats	P ause squats	Front squats	Roman deadlifts
Paused squats	Pin squats	Hack squats	Reverse lunges
Bulgarian split squats	Bulgarian split squats	Belt squats	Hip thrusts
Plank variations	Good morning	Barbell lunges	Weighted planks
Deadbugs		Leg press

4.1 Exercises Strengthening Squat: While Lowering

The downward movement (eccentric phase) of the squat requires control and tension to prevent injury and ensure a strong starting position.

• Tempo Squats: Performing the downward movement at a controlled speed (e.g. 3-5 seconds) will improve your eccentric strength and body control.
• Paused Squats: Pause halfway through or at the bottom of the squat to build stability and tension in your quadriceps, glutes, and core.
• Bulgarian Split Squats: Focus on a slow downward movement to improve unilateral strength and control, which helps strengthen your balance and control in the squat.
• Plank Variations and Deadbugs: These core exercises help you maintain tension in your torso as you lower, which is essential for a stable squat.

4.2 Strengthening Exercises Squat: From the Hole

Getting out of the bottom position requires explosive power from the glutes and hamstrings, combined with stability in the core.

• Pause Squats: Pausing in the bottom position builds strength and stability in your glutes and hamstrings, which is essential for explosively rising up.
• Anderson Squats (Pin Squats): Start from a completely stationary position in the bottom position. This eliminates momentum and focuses entirely on building strength in your hips and glutes.
• Bulgarian Split Squats: Strengthen your glutes and hamstrings unilaterally to increase power and stability in the hole.
• Good Mornings: An effective exercise to strengthen your hips and lower back, which is essential for proper hip extension when coming out of the hole.

4.3 Strengthening exercises squat: halfway up

The mid-squat phase requires strong quadriceps and efficient knee extension.

• Front Squats: This quadriceps-dominant variation helps you build more power in knee extension, improving the mid-up movement.
• Hack Squats: Focus on strengthening your quadriceps with a controlled upward movement, emphasizing full knee extension.
• Belt Squats: Relieve your back and focus entirely on building strength in your legs, which is ideal for improving the upward phase.
• Barbell Lunges: Work on quadriceps strength and stability to improve power and control mid-movement.
• Leg Press: Train your quadriceps without the strain on your back, with an emphasis on full control and strength development.

4.4 Exercises strengthening squat: lock-out

The squat lockout requires strong glutes and a stable core to complete the movement.

• Romanian Deadlifts (RDLs): Strengthen your glutes and hamstrings with a focus on a powerful hip extension, essential for the lockout.
• Reverse Lunges: Help strengthen the glutes and hamstrings while improving your balance and coordination.
• Hip Thrusts: Build explosive hip strength which is essential for a strong lockout.
• Weighted Planks: Increase your core stability to improve control of the movement in the final phase of the squat.

5. Increase your squat

Improving your squat requires a strategic approach to addressing weaknesses, perfecting your form, and maintaining consistency. Here are five practical steps to elevating your squat and breaking through plateaus.

Step 1: Integration of Targeted Exercises

Once you have identified your weak points, incorporate targeted exercises into your training program. Target the specific muscle groups that support your squat and focus on the exercises that are most relevant to your weak phase.

How to integrate:

• Perform the targeted exercises at least twice a week.
• Place these exercises at the beginning of your workout, when your muscles are still fresh. This will ensure maximum strength and concentration.
• Combine the targeted exercises with your regular squats to strengthen the transition to the full range of motion.

Step 2: Progressive Overload

Progressive overload is essential to getting stronger and improving your weaknesses. This involves continuously challenging your muscles by increasing the load in small increments.

How to apply:

• Gradually increase the weight, number of repetitions, or intensity of your targeted exercises.
• Focus on quality over quantity; make sure your technique always remains correct.
• Track your progress to see how you get stronger over time.

Step 3: Technique and Form

Perfect technique is the foundation for a safe and effective squat. Incorrect form can not only slow your progress but also lead to injury.

Important points to note:

• Film yourself regularly to analyze your technique and correct any mistakes.
• Stay aware of your body position during each phase of the squat, such as your foot placement, knee alignment, and back posture.
• If an exercise causes pain, pause and evaluate your form or seek expert assistance.

Step 4: Rest and Recover

Recovery is just as important as the workout itself. Your muscles grow and repair while resting, not during training. Make sure you take enough time to recover between sessions.

Recovery strategies:

• Take 48-72 hours of rest between heavy squat workouts, depending on the intensity.
• Incorporate recovery methods such as foam rolling, stretching, and mobility work.
• Ensure a diet rich in protein and essential nutrients to support muscle recovery.
• Prioritize 7-9 hours of sleep per night for optimal recovery and performance.

Step 5: Evaluation and Adjustment

Monitoring your progress is crucial to determining whether your training program is effective. Evaluate your performance regularly and adjust your approach as needed.

How to evaluate:

• Test your squat with submaximal weights regularly to see where your weaknesses lie.
• Analyze videos to see improvements in technique and strength.
• If you notice that a particular weakness persists, add new exercises or change your training frequency.

Closure

Increasing your squat is a combination of focused training, consistent progression, and attention to recovery. By strategically targeting your weaknesses and following the steps above, you will improve your strength, technique, and overall performance. Monitor your progress and be patient—success is a marathon, not a sprint. 💪

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