You have seen everyone squat around you. What is this weirdly easy movement? Well, we all know that legs are the foundation of our body, and you cannot construct a building without a strong base, right? This is why you should learn how to increase squats. Though it looks difficult, by following some prerequisites and improving your form, you can do it easily!
Check These Before You Approach The Squat Rack
If you are going to do your first squat in the gym, come here and give us a listen. Certainly, you need to be prepared before doing anything, right? In the like manner, you need to get ready to enable yourself to do the perfect squat. Here are some essentials that you must follow:
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Squat At Home Before You Squat At The Gym
That is right! Take a squat test at home to see if you are eligible for doing a squat or not. Must be remembered, you are a beginner you do not have to go too low for doing a squat. Here is a method for you to test your squat at home:
- Make sure the squat depth for your very first squat is ideal. 90 Degree squat has proven to engage your quadriceps and hamstrings sufficiently.
- Place a bench and squat till your hips are parallel to the ground or lightly touching the bench.
- Do this to failure and cross-check with the table below:
Squat Quality |
Reps For Men |
Reps For Women |
| POOR | 16 or less | 14 or less |
| AVERAGE | 23 | 20 |
| GOOD | 30 or more | 25 or more |
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Maintaining A Fight Mechanism For Balancing The Weight
This is a very critical channel in your body that helps you to go down in a swift motion without any imbalance. It immediately springs to your mind to create coordination with your muscle when you are doing a weighted squat. Unfortunately, every mind does not possess this ability, and you must train it to create a balancing movement, ultimately, to increase squat.
HenceTip: Utilize someone you help in spotting you when you are squatting. Also, you can use resistance bands to avoid irregular movement patterns.
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Legs At The Ready!
Developing proper legwork is one of the most important components in making you the squat expert. You need to have sufficient mobility in your lower back, hips, and ankles to maintain an aesthetic squat form.
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Lower Back Mobility
Doing a squat is participating in a back-straining activity. You are submitting yourself to weights in the gym and do not want to hurt your back either. This is exactly why you need to boost your lower back mobility and flexibility to avoid injury while squatting. Increasing your deadlift will massively help in this regard.
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Hip Mobility
It is crucial to mobilize your hips before you do a squat. If you are a person that sits around too much, chances are your hip mobility is weak. Without a doubt, it is necessary to improve the mobility of your hip rotators for functional fitness. Warming up your adductors each time your squat will how to increase squat depth.
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Ankle Mobility
The ankle connects the tibia with the fibula and vice versa. Primarily, ankle mobility helps the foot move in one direction. That is the up movement and the down movement. If you have no issues in ankle mobility, it will help you in pushing more weight in your weighted squats. On how to increase ankle mobility for squats, you can do lunges or ankle flexion exercises.
Improve Your Squat Form
Comparatively, squatting is a simple movement than all the advanced movements you see at the gym. However, keeping the right movement while doing this conventional movement can prove to be very challenging. We have had people ask us if they have conquered the squat test at home and have performed even better than the table that we have provided above. Undeniably, doing a squat with a barbell is far different that doing a parallel squat at home, but we are here to help you squat with your fullest potential. As a beginner, you must put yourself in a scene where you are squatting down on a bench. Same as you did at your home, but not the environment is different, and you must use more force. Building a mind-to-muscle connection is very important and will increase your squat depth
Keep Pushing For More Weight
Now overcome the question of how to increase my squat, you can push for more weight. Markedly, the parallel weight squat will activate your leg muscles in a greater manner. In other words, more muscle tension is put on your quadriceps and hamstrings and strong leg fibres are produced. This results in the production of more robust muscles as more muscle hypertrophy is triggered. Undoubtedly, your mental fortitude for doing a squat with a heavier weight has developed now. This will also maximize your muscle growth when you are bulking. You can push more weight as your body is getting more capable of force production. Indeed, you have put yourself in a biomechanism that relates to your neuromuscular system. One thing that will make you excel in putting more weight on the barbell during the squat is the proper utilization of energy.
You must keep a stance that builds the base for your squat. That is to say, you have to plant your feet in a position to increase squat strength. The wider you go, the more you are risking your strength to be utilized. This will result in fatiguing your joints instead of your muscle, lessening muscle hypertrophy. In addition, you will also reduce the distance between the starting and finishing point of your squat if you are planting your feet too wide. We recommend that you keep your feet at the width of your shoulders to achieve a maximum range of motion for your squat. It is pertinent to mention that it is important to visualize that you need to push according to the weight put on your traps. This will help in utilizing the required bracket of energy and power for squatting.
Become A Squat King!
If you have made it to the end of this article, you are on the journey to increase your squat max and become a squat king! We are asserting this, and you should presume that you definitely will grow when you have effectively followed every bit of this article. It is compulsory to stay healthy when you are learning how to increase squat. For more health-related tips, follow us. Health is wealth, HenceHealth!