how to increase your squats
🏋️‍♂️ How to Increase Your Squats – Unique Tips That Actually Work
Let’s be honest — squats are tough.
They make you sweat, shake, and sometimes question your life choices mid-rep. But they also build real strength, dense muscle, and a foundation like no other lift.
So if your squat has plateaued or you just want to stop dreading leg day, this post is for you.
We’re skipping the usual “just squat more” advice. Here’s a fresh take — unique, tried-and-tested tips to help you squat heavier, better, and safer. No fluff. Just real results.
🔧 Step 1: Master the Fundamentals of Squat Form
Before you load up plates, fix your base.
âś… Proper Squat Form Checklist:
- Feet: Shoulder-width apart, toes slightly turned out (10–30°).
- Grip: Hands just outside your shoulders, elbows tucked under the bar.
- Bar Placement:
- High-bar: Resting on traps (more upright, quad-dominant).
- Low-bar: Resting across rear delts (more forward lean, posterior chain).
- Bracing: Take a deep belly breath, tighten your core — like you’re about to get punched in the gut.
- Descent: Break at the hips and knees together, squat down controlled.
- Depth: Aim for at least parallel (hips below knees), unless mobility is a problem.
- Ascent: Drive through your heels, push knees out, and keep your chest proud.
Now let’s get into what you really came for — the unique stuff.
đź’ˇ Unique & Uncommon Tips to Increase Your Squat
1. 🧦 Squat in Your Socks (Barefoot Training)
Shoes with thick soles can mess with your balance. Training squats barefoot or in flat shoes (like Converse or Vans) helps you stay grounded and feel the floor.
Why it works:
You develop stronger feet, better ankle stability, and more power from the ground up. Plus, it improves squat depth for many lifters.
2. 🧱 Box Squats with a Pause
Instead of bouncing out of the bottom, try box squats — with a 2-second pause on the box (not resting, but keeping tension).
Why it works:
It kills momentum, strengthens your bottom position, and teaches perfect depth control. Also great for lifters who “good morning” their squats.
3. đź’Ş Strengthen Your Upper Back
Yes, your upper back.
A weak upper back causes chest collapse and forward lean during squats.
Add in:
- Barbell rows
- Front rack holds
- Face pulls
- Y-T-W raises
Result: More upright posture, less wobble, better bar control.
4. 🧠Practice “Tempo Squats” – Slow It Down
Do 3–4 second eccentric squats (slow on the way down) and explode up.
Why it works:
You build insane control, develop true tension, and correct form flaws. It also torches your quads.
Bonus: You’ll never bounce out of the hole like a rubber chicken again.
5. 🍑 Pre-activate Your Glutes
Before squatting, do 2–3 sets of:
- Banded glute bridges
- Clamshells
- Donkey kicks
Why? Glutes are often “asleep” — and if they’re not firing, your squat becomes all quad/knee.
Pre-activation wakes them up and helps them support your lift, especially on the way up.
6. 🧽 Use a Foam Roller… on Your Lats?
Tight lats and shoulders can limit bar position and make your elbows flare.
Foam roll your:
- Lats
- Thoracic spine
- Quads
for 5–7 minutes before squatting. You’ll feel more mobile, upright, and less “folded.”
7. 🧬 Microload Progression
Stop adding 5–10 kg every session. Instead, try 1–2.5 kg jumps, especially if you’re stuck.
Small increases = better form, less injury, more sustainable growth. Use fractional plates if needed.
8. 🧯 Fix Your Breathing: Brace Like a Tank
Most lifters breathe into their chest. Instead, breathe into your stomach (diaphragmatic bracing).
Do this:
- Deep breath into your belly
- Hold tight
- Squat
- Exhale at the top
This creates intra-abdominal pressure to stabilize your spine and make you stronger under the bar.
9. 🪞Film Your Squat — Every Week
You don’t need a coach. Just your phone.
Film from the side and back. Look for:
- Knees caving in? (Weak glutes)
- Bar tilting? (Imbalance)
- Chest collapsing? (Weak upper back or poor bracing)
This self-feedback loop is how elite lifters fix form fast.
⚡ Bonus Mental Tip: Visualize the Lift Before You Squat
Before you unrack the bar, see the entire rep in your mind:
- Perfect depth
- Explosive drive
- Clean lockout
Your brain is your strongest muscle. Prime it for success every time.
🎯 Final Thoughts: Build Your Squat Like a Brick House
Squats aren’t just a leg workout — they’re a full-body challenge.
And getting stronger doesn’t mean grinding till failure every week. It means training smart, fixing weak points, and staying consistent.
Be patient. Use these tips. Celebrate small wins — even if it’s a smoother rep at the same weight.
The bar will go up.
Your legs will grow.
And one day, you’ll look back and wonder how 60 kg ever felt heavy.