Strength & Power · Intermediate · 4 min read
How to Increase Your Squat
The squat rewards patience and punishes shortcuts. It is part skill, part leg strength and part trunk stability — and a stall usually means one of those three is lagging behind the other two. Find which one, train it on purpose, and the weight starts climbing again.
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Own your setup
Every heavy squat starts before the bar moves. The aim is for your warm-up with the empty bar to look exactly like your heaviest set.
- Set the bar in the rack at mid-chest height.
- Pull it tight into your upper back and squeeze your shoulder blades.
- Stand up, take two or three steps back, and set your stance.
- Take a big breath into your belly and brace as if about to be punched.
- Squat to your usual depth, keeping pressure through your whole foot.
- Drive up, keeping the bar over mid-foot, and breathe at the top.
Bracing properly is worth kilograms on its own — see breathing and bracing.
Squat often enough — but not always heavy
- MonHeavy squat4 × 3–5 at RPE 8
- TueUpper
- WedRest
- ThuUpper
- FriVolume squat3 × 6–8 paused or tempo, lighter
- SatRest
- SunRest
Two squat sessions a week is the sweet spot for most intermediates. A third, very light session can help technique if you recover well. What does not work is grinding heavy triples three times a week — the fatigue builds faster than the strength.
Fix where you fail
- Stuck in the holeBottom-position strengthPaused squats, box squats, more quad volume.
- Hips shoot up firstQuads are the weak linkFront squats, leg press, hack squats.
- Chest caves forwardUpper back and bracingPaused squats, front squats, heavier rows.
- Knees cave inHip and adductor strengthTempo squats, split squats, adductor work.
Paused squats (two seconds in the bottom, no bounce) build control and confidence exactly where most squats fail. Tempo squats (three seconds down) clean up your position. Use both as lighter work at 65 to 80 percent — they are accessories, not max-effort grinders.
Build the legs behind it
A bigger squat needs bigger, stronger legs. Squatting alone rarely gets the quads and glutes there fast enough:
- Quads: leg press, hack squat, front squat, leg extension.
- Glutes and adductors: Bulgarian split squats, lunges, hip thrusts.
- Posterior chain: Romanian deadlifts and back extensions for a stronger hinge out of the hole.
Two or three of these after your squat, for 2 to 4 sets of 8 to 15 reps, is enough. See how to build bigger legs for a full leg day.
Progress in small steps
Add weight only when every rep of every set looks the same as last week. For most intermediates that means 2.5 to 5 kg per week at first, slowing to a few kilograms a month.
- Same depth on every rep, from warm-ups to top sets
- Small jumps, logged every session
- A lighter week every 6 to 8 weeks
- Test your max at the end of a block
- Adding weight while depth creeps higher
- Maxing out every Monday
- Squatting heavy with sore knees or back
- Changing programs every time a session feels hard
When depth or speed deteriorates across a couple of sessions, take a deload week. And for the technique fundamentals behind all of this, see squat form.
- Brace hard and keep every rep to the same depth, warm-ups included.
- Squat one to three times a week: one heavier day, one lighter day.
- Train your weak position with paused squats, front squats or leg press.
- Build the quads, glutes and adductors with direct accessory work.
- Add weight in small steps and deload when depth or speed slips.
Frequently asked questions
How deep should I squat?
Use the deepest pain-free range you can control, the same way every rep. For powerlifting, hip crease below the top of the knee is the rule; for general strength, consistency matters most.
Why do I fold forward in the squat?
Usually weak quads, poor bracing or a stance that does not suit you. Paused squats, front squats and leg press often fix it.
Should I squat every workout?
Some programs do, but most lifters progress well squatting one to three times a week. Recovery and technique quality decide.
Does a lifting belt help you squat more?
Yes — a belt gives you something to brace against, and most lifters squat a little more with one. Learn to brace without it first, then use it on heavy sets.
High-bar or low-bar squat?
Both build strength. Low-bar usually lets you lift a little more with more hip involvement; high-bar is more upright and quad-dominant. Pick the one that feels strongest and stick with it.
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This guide is general educational information, not medical advice. Train within your ability and consult a qualified professional before starting a new program if you have an injury or health condition.