How to Improve My Squat Strength
Squatting every week and not seeing improved squat strength? Search the net of the inter for some answers? Good on you, fit friend. That shows you’re a soldier of self-improvement—and without drive like that—you’ll never see change. So, let’s chat about change…specifically in your squat strength.
Train Squats Twice a Week to Increase Squat Strength
Maybe not everyone loves leg day, but squats can’t be confined to a silly hash tag. They are what makes your legs stronger so you can do more of everything. So make squats more than one day of your week. If you train 3 days a week, squat days 1 and 3. Work in squats with chest day. Work in squats with core. Work in squats period—that’s going to be the easiest way to get stronger squats. Do more.
Now, let’s make sure when you do more, you’re doing them right.
Check Your Squat Stance
There are millions of memes showing people doing squats wrong. Ok, maybe not millions, but you get our drift—a LOT of people have bad squat form. This can really impact your results and your squat strength.
Aligning your hands, feet and torso with each other is the goal. Mirrors can help, and if you don’t have one of those, grab a partner to make sure you have a straight line from hand to toe when you go to squat on the pot.
Put Mind to Muscle to Improve Squat Strength
It’s easy to fall victim to the same ol’ routine of going through the motions. That will happen if you aren’t fully engaged both physically and mentally when training. Keep your core tight, put your mind to your leg muscles. Contract, don’t feel the burn—create the burn. Stay tight from deep seat to return stance.
Train Progressively Heavier
To increase your strength, you’re going to have to push your limits. Train heavier progressively. PUSH yourself. This sounds like the simplest, but it’s really the hardest. You have to beat your mind before you can beat yourself.
Strengthen Key Muscles to Improve Squat Support
You can’t just squat and expect miracles. You need to strengthen each muscle that aids in squatting to improve your over all squats. So train them:
Quads: Olympic squats & front squats.
Hips: Box squats, Glute-raises, Deadlifts, Power cleans.
Glutes: Front squats, Romanian deadlifts, Deep squats.
Lower Back: Deadlifts, Reverse hypers, Goodmornings.
Upper Back: Deadlifts, Power cleans, Barbell rows, Pull-ups
Core: Windmills, Weighted crunches, Russian twists, Hammer throws
Single Leg: Lunges, Bulgarian squats, Curtsey lunges, One-leg deadlifts.
Work on Speed to Improve Squat Strength
Power movements build fast-twitch muscles. Fast-twitch muscles will make your squats stronger.
So, squat faster. Squat with power. Explode as you come out of the deep squats. Build your fast-twitch so you can build your squat strength. Incorporate plyometrics in to boost your squat strength.
Allow for Recovery for Improved Squat Strength
It seems like a waste…sleep and such, but you actually grow while sleeping and recovering. If you overdo it, you won’t see results. Let your muscles recover by allowing 2 days rest between your next squat session.
Supplement with BCAAs to Improve Squat Strength and Recovery
Finally, your muscles need BCAAs to refeed and rebuild. Trigger protein synthesis and boost recovery so you grow more both in and out of the gym. Get the best BCAA supplements here.