Since you’ve reached on this article, I already guess you’re a squat lover.
You see, squats can make you a better athlete. They can make you stronger, leaner, and more explosive. More than that, squats give you mental toughness and make you more immune to injury.
So, considering all these squat benefits, you ask yourself how to improve squat or how to increase squat depth.
Well, in this article you’re about to find out both of them. If you introduce these hints into your routine, you will double your squat lifts in about 4 months.
Besides the squat form tips, you’ll find out tips about workouts, diet, and training schedules.
So, read on and lift heavy!
How To Squat More
Firstly, you need to put in mind that squats should be your number one goal. You must put everything else on a secondary list.
I know it may sound simple . . .
But it isn’t quite like that.
How many times did you see someone structuring their workouts around one single goal?
Very few times.
So you know, for the first 16 weeks, you’ll have to squat on your every workout — considering you lift 3 times per week.
More than that, squats should be the first exercise you start with — since this is the main exercise you want to improve.
You need all the concentration and energy in order to improve your squat.
You see, you don’t need to adopt the strategy that most people choose. Which is doing a wide range of exercise and rotate them regularly.
Don’t get me wrong . . .
This doesn’t mean it’s a bad strategy, but considering you want to improve only one exercise — it doesn’t make it the best one.
So, this is your first lesson — have a clear target and know what’s important to you.
Since you’re looking at how to improve squat and how to squat more, prioritizing this particular movement should be your primary goal.
So then, go after it with maximum focus and purpose rather than wasting energy with other range of exercises.
In fact, you should apply this principle to all other things in life. If you know something is important, start doing it first. Always invest your energy in the things that matter most to you.
How to Improve Squat: Squat Workouts
Your squat program shouldn’t be as simple as it gets.
You won’t need to do a basic progressive overload program.
In other words, you’ll have to exit the comfort zone every time you do your squats. On each workout, you have to do a little more than the one before.
You don’t need any fancy periodization scheme or other crazy squat protocol (such as a 20-rep squat program). What should you do is rotate front and back squats each workout.
So, back squats on Monday, front squats on Wednesday, back squats on Friday, and so on.
As an example, about halfway through the program, if you squat 120kg (264 lbs) for 4 sets of 2 reps — the next workout you should squat 120kg for 4 sets of 4 reps.
And you should just make small increases like that, based on how your body feels, for each week for the next 16 weeks.
If you start a workout but don’t feel too hot — then you should back off a little bit. Better safe than sorry!
You see, during one streak of three workouts you could do the following:
- 4 sets of 5 reps with 110 kg (242 pounds)
- 4 sets of 3 reps with 120 kg (264 pounds)
- 5 sets of 5 reps with 110 kg (242 pounds)
One important thing to know is you don’t need to be so focused on hitting your goals in the program. Being obsessed with following a detailed plan or other complicated rep schemes may not be designed for you.
So, just apply this basic principle: Do a little more today than you did the last workout.
So you know, you’ll never get stronger if you don’t stimulate your body more each time you do your squats — which means doing more reps, more sets, or more weight.
If you follow this basic principle only, you’ll sure get serious gains.
How To Squat More: Volume Vs. Intensity
As you found out previously, making small, incremental changes throughout your workouts are the main key.
But the question is . . .
Which one is more important to squat more: volume or intensity?
You see, this is the biggest mistake you can make when it comes to weight training. And that is trying too much, too fast.
How do I know that?
I know it because I’ve been there.
So you know, reading one article about a super intense workout program and going to the gym to practice what you learn won’t do the trick. At least not in the long run.
Of course, this strategy could last for a workout or two, but it won’t build your growth over the long-term. It’s all about enjoying the process.
More than that, it’s not quite useful in the short-term too.
You see, pushing yourself to the extreme mentality is rarely worth doing for more than a week or two.
Starting slow and easy will improve your squat and will help you squat more weight. This approach allows you to handle the intensity later on — but first, you need to build the foundation.
What Should You Eat
Well, your diet shouldn’t be that strict.
And by whole foods I mean chicken or other lean meat, apples, strawberries, bananas, sweet potatoes, eggs.
As an example, every night at dinner, you can eat a tuna sandwich with sweet potato and some green vegetables. And as for breakfast, you can eat 6 to 10 eggs each morning — more precisely 4 whole eggs and 4 egg whites.
You could try stick to the Keto or Paleo diet if you want. They are both new trend diets that work very well if you follow them properly.
Read here the differences between them and decide whether you should consider sticking to them or not.
What Supplements For Recovery Should You Take
Well, to be honest, I wouldn’t suggest you to take supplements at all.
But if you still want to supplement with something, I would recommed you Organifi Green Juice powder. It will help you with the recovery and also boost your testosterone levels. You can read our full review here and decide whether you want to take it or not.
Besides this green juice blend, you can supplement with whey protein and fish oil.
You can take them in the following order:
- Breakfast (fish oil, Organifi Green Juice, multivitamin)
- Lunch (fish oil, multivitamin, B-vitamin complex)
- Post-workout (protein shake and creatine)
- Dinner (fish oil, multivitamin, Organifi Green Juice)
- Pre-bedtime (protein shake)
You see, supplements may help you with your progress, but many other factors are more important than them. Factors like getting enough sleep, eating the right food, and living a low-stress lifestyle.
As an ending to this subject, if you’re picking different areas to focus on (training, diet, recovery, supplements) — supplements should be at the end of the line.
How To Increase Squat Depth: Tight Hip Flexors Squat
So you know, movement disorders and motor programming are the rages in the physio world nowadays.
Now it’s the time when you should see the body as an entire system and try to understand all the attitudes and habits that lead to problems.
You see, the hip is one of the most powerful joints in your body, playing a pivotal role in many movements — such as your squat.
If you have dysfunctions at this muscle, your squat performance can decrease and lead to very painful injuries. You need to know that the squat is the basic movement pattern of the hip, yet people still struggle to perform it correctly.
So, let’s take a look at how to increase your squat depth and see how tight hip flexors can affect your squat.
The first Dysfunction is posterior weakness and weak glutes.
You see, poor glute control is easily the most significant factor involved in poor squat depth.
The primary function of gluteus maximus is making the hip extension. If you have weak hip extension, it means you also have weak glutes.
How can this affect your squat?
Well, during the eccentric (lowering) phase of the squat, there’s a big chance you’ll start tipping forward. You probably heard already about core tightness and abdominal bracing related to the forward lean.
But you need to know that both of these are secondary matters to that.
The key thing on maintaining an upright spine is proper eccentric glute control. If you don’t have enough glute strength to support and drive hip extension — your lower back will try to compensate.
And guess what?
This is not its primary task to do, and there’s a big chance you’ll get a one-way ticket to Snap City.
If your glutes are weak, your back’s going to suffer. It’s that simple.
So you know, another problem with poor gluteal control is the compensations it causes in the anterior hip muscle complex.
You see, when you tip forward during a squat — a couple of bad things could happen to you involving your eventually tight hip flexors.
Firstly, they will begin to fire so they can help you balance because your glutes aren’t doing the job.
Secondly, they will also activate to pull you into deeper flexion. In other words, the hip flexors help you squat lower than your gluteal control allows — resulting in an over-activation of the anterior hip musculature.
As a conclusion, tight hip flexors affect your squat depth and form.
How To Unlock Tight Hip Flexors
Luckily, there are ways to unlock tight hip flexors and improve your squat depth.
You can find many exercises on the internet that can help you with that. We also have an article showing you some good exercises to help you unlock the hip flexors.
But personally, the best program that helped me with this problem is Unlock Your Hip Flexors plan. It helped me a lot with fixing my tight hip flexors.
Thankfully, after doing the exercises explained in this program — my squat depth improved dramatically.
You can read the full review of the product here and decide whether it’s worth buying it or not.
I hope this article was helpful and that you found enough tips and tricks on how to improve your squat and how to increase your squat depth.