Techniques to Improve Your Squat Form and Strength

3 November 2025

Squats are the king of all lower-body exercises. Whether you're an athlete, a gym enthusiast, or just someone trying to build stronger legs, squatting is essential. But let's be real—getting the perfect squat form and increasing your strength isn't always easy. You might feel like you're stuck at the same weight or struggling with depth and stability.

Well, don't sweat it! We've got you covered with the best techniques to improve your squat form and build serious strength. So, grab your lifting shoes, and let’s dive in!

Why Proper Squat Form Matters

Before we get into the nitty-gritty, let’s talk about why squat form is critical. Poor form doesn’t just make your squats less effective—it puts you at risk for serious injuries. Bad knee placement, a rounded back, or improper depth can lead to strains, joint pain, and even long-term damage.

When you squat correctly, you:
✅ Prevent injuries
✅ Activate the right muscle groups
✅ Maximize strength gains
✅ Improve mobility and flexibility

Now that you understand the importance of good form, let’s fix those squats!

Perfecting Your Squat Form

1. Find the Right Stance

Everyone has a slightly different squat stance, but a good rule of thumb is:
- Place your feet shoulder-width apart
- Toes slightly pointed out (30-45 degrees)
- Keep your weight balanced across your entire foot

If your stance feels off, try adjusting it slightly wider or narrower until you find what feels most natural and stable.

2. Keep Your Chest Up and Core Engaged

A common mistake people make is allowing their chest to fall forward. This puts unnecessary pressure on the lower back. Instead:
- Brace your core like you're about to take a punch
- Keep your chest up and shoulders back
- Engage your lats to maintain an upright position

Think of your torso like a steel cylinder—solid and unbreakable!

3. Drive Your Knees Out

Ever feel knee discomfort after squatting? That might be because your knees are collapsing inward. To fix this:
- Focus on pushing your knees outward as you descend
- Imagine spreading the floor apart with your feet
- Keep your knees in line with your toes

This ensures you’re engaging the right muscles and avoiding unnecessary strain.

4. Achieve Proper Depth

How low should you go? Ideally, you want to squat until your thighs are at least parallel to the ground. If mobility allows, going ass-to-grass (ATG) is even better.

If you struggle with depth:
- Work on hip and ankle mobility
- Use a box squat to train depth over time
- Try stretching and foam rolling before workouts

Remember, a half-squat won’t give you full results—depth matters!

Increasing Squat Strength

Once you’ve nailed good form, it’s time to get stronger. Here’s how:

1. Add Progressive Overload

You won’t build strength if you’re always lifting the same weight. The key is progressive overload—gradually increasing the weight or reps over time.

Ways to do this:
✔️ Add 5-10 lbs each week
✔️ Increase reps while keeping good form
✔️ Incorporate tempo squats for added difficulty

Your muscles grow when they’re challenged, so don’t shy away from heavier weights!

2. Strengthen Your Core

A weak core limits your ability to squat heavier weights. Strengthen it with:
- Planks
- Hanging leg raises
- Ab rollouts
- Weighted sit-ups

Think of your core as your foundation—if it's weak, everything else crumbles.

3. Improve Hip and Ankle Mobility

Tight hips and stiff ankles can mess up your squat, making it difficult to reach full depth. Fix this by incorporating:
- Deep squatting/stretching every day
- Ankle dorsiflexion drills
- Foam rolling your calves and quads

Greater mobility = better squats and fewer injuries!

4. Train Assistance Exercises

Squatting alone won’t maximize your strength. Add these assistance exercises to target weak points:
- Bulgarian split squats (for balance & unilateral strength)
- Romanian deadlifts (for hamstring and glute activation)
- Hip thrusts (for explosive power)
- Front squats (to improve core and upright position)

Think of these as the sidekicks that make your main lift even stronger!

5. Use Proper Breathing Techniques

Breathing incorrectly can make you weaker and put you at risk for injury. Use the Valsalva maneuver when squatting heavy:
1. Take a deep breath into your belly before descending
2. Hold your breath and brace your core
3. Exhale forcefully as you push back up

This helps stabilize your spine and gives you better strength output.

Common Squat Mistakes and How to Fix Them

Let’s clear up some common pitfalls:

❌ Knee Cave (Valgus Collapse)

✔️ Solution: Use resistance bands around your knees while squatting to force external pressure.

❌ Rounding the Lower Back (Butt Wink)

✔️ Solution: Improve hip mobility and strengthen your lower back. Also, avoid excessive forward lean.

❌ Not Controlling the Descent

✔️ Solution: Lower yourself slowly and maintain control, rather than just "dropping" into the squat.

❌ Heels Coming Off the Floor

✔️ Solution: Work on ankle mobility and focus on keeping your weight on your heels.

❌ Shallow Squats (Only Going Halfway Down)

✔️ Solution: Reduce the weight and work on technique. Mobility drills can also help.

Bonus Tips for Squatting Like a Pro

💡 Use Weightlifting Shoes: These provide a solid base and improve ankle mobility.

💡 Squat More Often: If you squat once a week, try upping it to two or three times for better results.

💡 Film Yourself: Watching your squat in action can help identify weak points and fix errors.

💡 Train Explosively: Focus on driving up from the bottom position as fast as possible to build power.

💡 Get Enough Recovery: Muscles grow when you rest. Aim for proper sleep and nutrition to support strength gains.

Final Thoughts

Improving your squat form and strength takes patience, consistency, and a little trial and error. But with these techniques, you’ll be on your way to squatting heavier and safer in no time. Remember, every strong squat starts with solid form—fix that first, then focus on building strength.

Now, load up that bar, brace your core, and get squatting like a beast!