To increase your squat, brace hard before every rep, use a stance that lets you reach depth with a strong back, and squat two or three times a week on a program that adds weight steadily. Paused squats and front squats help once the basics are in place.
This is general training information, not medical advice. If you have pain or an injury, see a qualified professional.
How do you brace for a squat?
Take a big breath into your belly, then tighten your abs as if you were about to be punched. Hold it through the hard part of the rep. A belt gives your abs something to push against on heavy sets. Our post on belts and straps covers types.
What squat stance should you use?
There is no one correct stance. Hip structure varies. Start with feet about shoulder width, toes turned out a little, and adjust until you can hit depth with your knees tracking over your toes and your chest up. Stronger By Science's squat guide explains how stance and bar position change the lift.
High bar or low bar squat?
- High bar: bar on top of the traps. More upright, more knee bend, more quads.
- Low bar: bar a few inches lower, across the rear delts. More forward lean, more hips. Many powerlifters lift more this way.
Either works. Pick one and practice it.
How deep should you squat?
In powerlifting, the top of the hip has to go below the top of the knee. Squatting high makes your numbers look better in training and worse on the platform. Film from the side at hip height to check.
How do you keep your feet planted?
If your feet shift or slide, you lose power. Wear flat or weightlifting shoes, not soft running shoes. PRGRIP's post on squatting on a slippery floor covers floor and footwear fixes.
How often should you squat?
Two or three squat sessions a week work well for most lifters: one heavier, one lighter or a variation. Every beginner program in our programs comparison squats at least twice a week.
How do you fix common squat problems?
- Knees cave in: push your knees out over your toes, use a slightly wider stance, add paused squats and banded glute work.
- Hips shoot up first: brace harder, lead with your chest out of the hole, add front squats and paused squats.
- Stuck at the bottom: paused squats, more quad work, a slightly wider stance.
- Forward lean or chest drops: stronger upper back, front squats, a tighter brace.
- Cannot reach depth: try weightlifting shoes, a wider stance, or a lighter weight while you practice.
What are the best accessories for the squat?
- Paused squats for control and strength out of the hole
- Front squats for quads and an upright torso
- Safety squat bar squats if your gym has one, easier on the shoulders
- Leg press and hack squat for quad volume
- Bulgarian split squats for each leg separately
- Romanian deadlifts for hamstrings and glutes
- Back extensions and planks for the trunk
How do you squat safely?
Squat in a power rack with safety bars set just below the bottom of your squat, or with a spotter. Learn to bail by dropping the bar back onto the safeties. Gyms built for lifting usually have proper racks and room to work. Find one on our powerlifting gyms near me page.
Common questions
How do I increase my squat fast?
Brace properly, squat to consistent depth, squat two or three times a week and follow a program with steady weight increases. Add paused squats and front squats once the basics are solid.
How often should I squat?
Most lifters do well with two or three squat sessions a week.
Should I use a belt to squat?
A belt helps you brace on heavy sets. Learn to brace without one first, then use it for your heavier work.
Why do my knees cave in when I squat?
Often from a stance that is too narrow, weak glutes or a weight that is too heavy. Push your knees out over your toes and drop the weight until you can control it.