News
How to Increase Your Squat: 11 Practical Tips
How to Increase Your Squat: 11 Practical Tips
The squat is one of the best tests of overall strength, and one of the most rewarding lifts to improve. But at some point, almost everyone hits a wall. If your squat has stalled, the fix is rarely a secret exercise. It's usually a mix of better setup, smarter programming, stronger supporting muscles and enough recovery. Here are 11 practical tips to help you squat more.
1. Lock In Your Setup
Set the bar at about mid-chest height in the rack so you can unrack it without tiptoeing. Grip the bar evenly, pull it into your back, and set your upper back tight before you stand up. Take the fewest steps you need to walk it out, usually two or three, and set your stance the same way every time.
2. Choose Your Bar Position
High-bar squats put the bar on top of the traps and usually mean a more upright torso. Low-bar squats put the bar lower on the back and usually mean more forward lean and more hip involvement. Neither is "right." Pick the one that feels strongest and most comfortable for you, then stick with it long enough to get good at it.
3. Find Your Stance
Most lifters squat with feet around shoulder-width, toes turned out slightly. Your hip structure plays a big role, so experiment with small changes in width and toe angle. The best stance lets you hit depth comfortably while keeping your knees tracking in line with your toes.
4. Brace Before Every Rep
Take a big breath into your belly, then tighten your midsection as if you're about to be poked in the stomach. Hold that tension through the rep and breathe out at the top or once you've passed the hardest part. Re-brace before every rep, not just the first one. A lifting belt gives you something to brace against, which many lifters like on heavier sets. Learn more in How to Wear a Weightlifting Belt.
5. Hit Consistent Depth
Squat to the same depth every rep. If you plan to compete in powerlifting, that means the hip crease below the top of the knee. Squatting to a consistent depth makes your progress real and your numbers comparable from week to week. Film a set from the side to check.
6. Squat More Than Once a Week
Like any skill, the squat improves with practice. Many lifters progress better squatting two or three times a week, with one heavier day and one or two lighter or volume days, than with one brutal session.
7. Use Progressive Overload
Add a little over time: weight, reps or sets. A simple method is to pick a rep range and add weight once you hit the top of it on every set. Small, steady jumps beat big jumps you can't sustain.
8. Train Your Weak Points
Where do you miss? Your answer points to what to train:
- Slow out of the bottom: paused squats and tempo squats.
- Chest falls forward: front squats and upper back work like rows.
- Hips shoot up first: more quad work, such as front squats, leg press and split squats.
- General leg strength: Romanian deadlifts, lunges and Bulgarian split squats.
9. Don't Neglect Your Upper Back
A tight upper back keeps the bar in place and your chest up. Rows, pull-ups and face pulls all help. If the bar tends to roll or your chest caves under heavy weight, upper back strength is often part of the answer.
10. Recover Properly
Sleep, food and rest days matter as much as your program. Avoid stacking heavy squats and heavy deadlifts on back-to-back days if you can, and take a lighter week every so often if fatigue builds up.
11. Use Gear Where It Helps
- A lifting belt for heavy sets. See our belt buyer's guide, or How Much Does a Lifting Belt Add?
- Knee sleeves for warmth and compression on squat days. See knee sleeves and our sizing guide.
- Knee wraps for heavy, low-rep sets. See our knee wraps buyer's guide.
- Wrist wraps if your wrists bend back under a low-bar squat. Read Wrist Wraps for Squats.
Common Squat Mistakes
- Cutting depth as the weight gets heavier.
- Taking a long, wandering walkout.
- Bracing on the first rep only.
- Maxing out every session.
- Changing programs every two weeks.
- Squatting heavy without safety arms or a spotter.
A Simple Squat Week to Start With
- Day 1 (heavier): Back squat 4 sets of 4–6, Romanian deadlift 3 sets of 8, split squats 3 sets of 8 per leg.
- Day 2 (lighter/volume): Paused squat 3 sets of 5, front squat or leg press 3 sets of 8–10, core work.
Progress when you hit the top of the rep range, and give the plan several weeks before you judge it.
Bay Gear Co. Squat Day Gear
Our knee sleeves are 7mm, 9.5 inches long and $59.99 a pair (size down for an extra snug fit, and size down if you're between sizes). Our knee wraps are 78 inches long and 3.25 inches wide. For belts, our lever belt is 10mm thick and 4.25 inches wide in genuine leather suede for $129.99, and our quick locking belts are $34.99.
FAQ
How often should I squat to get stronger?
Many lifters do well squatting two or three times a week, mixing heavier and lighter sessions.
Should I squat with a belt?
It's optional. Many lifters use one on heavier sets. Read Should I Wear a Lifting Belt?
Knee sleeves or knee wraps for squats?
Sleeves for everyday training, wraps for heavy low-rep sets. See Knee Sleeves vs Knee Wraps.
Bay Gear Co. is veteran-owned, and we offer free shipping on orders over $49 and a 30-day return policy.