How to Increase Your Squat
The squat is the most technical of the big three. Small technique improvements translate directly to bigger numbers on the bar. Master the fundamentals below and your squat will keep climbing.
7 Proven Ways to Increase Your Squat
Master depth and bracing
Squatting to depth (crease of the hip below the top of the knee) is the foundation of a legitimate squat. If you cannot hit depth consistently, no amount of weight will help. Practice goblet squats and tempo squats to develop mobility. Equally important: a full breath of air into your abdomen (Valsalva maneuver) before the descent creates intra-abdominal pressure that protects the spine and allows heavier loading.
Squat more frequently
The squat is a highly technical movement that rewards practice. Training it once per week means slow technique improvement; twice or three times per week accelerates adaptation significantly. StrongLifts 5x5 squats every session for exactly this reason. A second squat session per week at lower intensity (front squat, goblet squat, or lighter high-bar) builds the pattern without excessive fatigue.
Add pause squats and tempo squats
Pausing at the bottom for 2-3 seconds eliminates elastic energy and exposes weaknesses. If you struggle most at the bottom of the squat, pause squats will reveal and fix it. Tempo squats (3-4 seconds down) build control and confidence in the hole. Use these at 70-80% of your working weight for 3-4 sets of 3-5 reps.
Strengthen your posterior chain
Romanian deadlifts, good mornings, and hip thrusts develop the hamstrings and glutes - the primary drivers of squat lockout. Many squat sticking points occur above parallel where glute and hamstring strength is critical. Add 3-4 sets of RDLs or good mornings per week and watch your squat follow.
Fix forward lean with quad and upper back work
Excessive forward lean during the ascent is usually caused by weak quads or a weak upper back that cannot maintain thoracic extension. Front squats, high-bar squats, and goblet squats punish forward lean and force you to improve. Upper back work: face pulls, band pull-aparts, and upper back rows. A braced, upright torso transfers force efficiently; a collapsed upper back leaks it.
Use belt and knee sleeves appropriately
A lifting belt allows you to create more intra-abdominal pressure by giving your abs something to push against. Most lifters add 5-10% to their squat with a belt. Learn to squat without one first (to develop core strength) then introduce the belt at heavier loads. Knee sleeves provide warmth and proprioception (joint feedback) rather than mechanical support, and are beneficial for most serious lifters.
Programme intelligently for the squat
The squat is extremely taxing on the central nervous system. Attempting a new max every session leads to stagnation and injury. Instead, use a structured programme with planned intensification over weeks. Beginners: add weight every session. Intermediates: plan loads across a 4-12 week cycle with a peak. Always leave a session each week where the squat feels easy - this prevents accumulated fatigue from derailing progress.
Common Squat Mistakes
Squatting high (not reaching depth)
The most common error. If the crease of your hip does not descend below the top of your knee, it is not a full squat — and it limits development of the glutes and adductors that make the lift powerful. Use a box or a tempo to train honest depth.
Morning star squat (hips rising faster than chest)
When you drive out of the hole, hips shoot up while the chest stays down, turning the squat into a good morning. This happens when the quads fail and the posterior chain takes over. Fix it with front squats and pause squats to build quad strength at the bottom.
Knees caving inward (valgus collapse)
Knees tracking inside the big toe under load signals weak glutes and poor hip external rotation. Cue "spread the floor" or "push knees out" and add banded clamshells, hip thrusts, and monster walks to strengthen the abductors and glutes.
Neglecting upper back tightness
A loose upper back lets the bar roll forward and the torso collapse, bleeding force and stressing the lower back. Before unracking, pull the bar into your traps, squeeze your shoulder blades, and create a shelf. This single cue can add kilograms immediately.
Key Accessory Exercises
| Exercise | Primary benefit | Sets/Reps |
|---|---|---|
| Romanian Deadlift | Posterior chain strength | 3×8 |
| Pause Squat | Bottom position strength | 3×3 at 70% |
| Front Squat | Quad strength, upright torso | 2×5 |
| Good Morning | Lower back and hip hinge | 3×8 |
| Goblet Squat | Technique practice, mobility | 3×10 |
Programming Recommendations
Most squat plateaus can be traced to one of three causes: technique breakdown under load, insufficient posterior chain strength, or inadequate programming. The most reliable diagnostic is video review — set up your phone sideways at knee height to see bar path, depth, and torso angle.
Beginner (less than 1 year)
Add weight every session. Linear progression works fast at this stage. Squat 3× per week using a programme like StrongLifts 5×5 or Starting Strength. Focus entirely on technique before chasing numbers.
Intermediate (1–3 years)
Weekly progression replaces session-to-session gains. Run a 4–8 week linear mesocycle, then deload. Add a second squat session at 60–70% of your primary day. Track volume; most intermediates are undertraining, not overtraining.
Advanced (3+ years)
Progress comes in monthly or longer cycles. Run dedicated peaking blocks (8–12 weeks) with planned intensification, a deload week, and a competition or test day. Nutrition periodisation — eating more during building phases — becomes important at this level.
Nutrition is frequently overlooked. The squat is energetically demanding and strength gains require caloric support. Lifters attempting to lose weight while expecting squat PRs will be disappointed — consider whether your calorie intake supports your strength goals.
How does your squat compare?
Use our strength standards tables to see where you rank by bodyweight and gender, or calculate your estimated one-rep max from a rep set.
Frequently Asked Questions
Why does my squat hurt my knees?
Knee pain during squatting is usually caused by: excessive forward knee travel beyond the toes (often a cue problem, not a real issue - some forward travel is fine), collapsed arches (knees caving inward - strengthen glutes and focus on knee tracking), or insufficient warm-up. True knee pain should be assessed by a physiotherapist. Many "squat knee pain" cases resolve with form fixes.
High bar or low bar squat?
Both are legitimate. High-bar places the bar on the upper traps and produces a more upright torso - closer to an Olympic squat. Low-bar places the bar on the rear delts and allows a more inclined torso with more hip involvement, generally allowing more weight. Low-bar is more common in powerlifting; high-bar in Olympic weightlifting and general training. Start with whichever is comfortable and get strong at it.
Should I use a squat belt?
Introduce a belt after you can squat with solid technique beltless. A belt is a performance tool, not a crutch - if you cannot maintain position without one, the belt will not teach you to squat better. Use it for your heaviest sets. Never rely on it for your entire warmup and working volume.
How do I improve squat depth?
Limited depth usually comes from hip flexor tightness, limited ankle dorsiflexion, or technique (fear of the hole). For ankles: use heel elevation (small plates under heels) temporarily while working on ankle mobility through calf stretching and ankle circles. For hips: deep hip flexor stretches and hip 90/90 stretches. For technique: pause squats in the hole to build comfort and control at depth.