The squat is one of the most fundamental strength movements, but many lifters struggle to increase their squat max over time. If your progress has stalled, fixing weak points, improving technique, and following a structured program can help you break through your plateau and build serious leg strength.

This guide will cover how to increase your squat max with scientifically backed training strategies, assistance exercises, and mobility drills to help you squat heavier, with better form and power.

Why Is Your Squat Max Stuck?

✔ Weak Posterior Chain – If your glutes and hamstrings are underdeveloped, your squat power will be limited.
✔ Poor Mobility – Tight hips, ankles, and thoracic spine prevent proper depth and stability.
✔ Lack of Core Strength – A weak core reduces bracing and force transfer.
✔ Bad Recovery & Fatigue – Overtraining without proper rest stalls strength gains.
✔ Not Enough Volume or Frequency – Squatting once a week isn’t enough for serious progress.

📌 Tip: Identifying weaknesses helps you choose the best squat improvement strategies.

How to Increase Your Squat Max

1. Fix Your Squat Form for Maximum Power

✔ Foot Placement: Slightly wider than shoulder-width works for most lifters.
✔ Bar Position: Low-bar (for powerlifting) vs. high-bar (for quad engagement).
✔ Depth: Squat below parallel for full strength development.
✔ Bracing: Engage your core and lats before descending.

📌 Tip: Film your squat to analyze weak points and form breakdowns.

2. Strengthen Your Posterior Chain for More Power

✔ Glutes & Hamstrings Drive Power in the Squat – Don’t neglect them!
✔ Best Exercises:

• Romanian Deadlifts (RDLs) – Improves hamstring strength.
• Glute Bridges & Hip Thrusts – Builds explosive power.
• Good Mornings – Reinforces posterior chain activation.

📌 Tip: Strong glutes and hamstrings help drive power out of the hole.

3. Build Quad Strength for a Stronger Squat

✔ Quads are responsible for drive and control in the squat.
✔ Best Exercises:

• Front Squats – Improves quad engagement & upright posture.
• Bulgarian Split Squats – Builds unilateral leg strength.
• Pause Squats – Increases time under tension for quad activation.

📌 Tip: If you struggle rising out of the hole, weak quads may be the issue.

4. Increase Core & Bracing Strength for Stability

✔ A strong core stabilizes the squat and prevents collapse.
✔ Best Exercises:

• Hanging Leg Raises – Engages deep core muscles.
• Ab Rollouts – Strengthens anti-extension control.
• Weighted Carries – Improves bracing and posture under heavy loads.

📌 Tip: A weak core = energy leaks—tighten your midsection before every rep.

5. Improve Hip & Ankle Mobility for Deeper Squats

✔ Limited mobility = shallow squats & poor mechanics.
✔ Best Mobility Drills:

• 90/90 Hip Stretch – Loosens tight hip flexors.
• Banded Ankle Mobilization – Increases ankle dorsiflexion for deeper squats.
• Thoracic Spine Extensions – Helps maintain an upright torso.

📌 Tip: Poor mobility can prevent proper squat mechanics—work on it daily!

6. Use Squat Variations to Fix Weak Points

✔ Different squat variations target specific weak areas.
✔ Best Variations:

• Box Squats – Improves control and strength off the box.
• Anderson (Pin) Squats – Strengthens mid-range sticking points.
• Tempo Squats – Increases control and strength throughout the squat.

📌 Tip: Adding 1-2 squat variations per training cycle can help break plateaus.

7. Follow a Smart Squat Strength Program

Squatting heavier without structure leads to plateaus and overtraining.

✔ Squat 2-3 times per week for consistent strength gains.
✔ Use progressive overload by gradually increasing weight.
✔ Balance heavy, moderate, and speed-focused squat sessions.

📌 Tip: A structured plan prevents stalls and maximizes strength gains.

Sample Squat Training Program (4 Weeks)

🔥 Day 1: Heavy Squat Focus

✅ Back Squats – 5x5 (Progressively increase weight)
✅ Romanian Deadlifts – 3x8
✅ Bulgarian Split Squats – 3x10 per leg
✅ Weighted Planks – 3x30 sec

🔥 Day 2: Speed & Power Work

✅ Speed Squats – 6x3 @ 60% 1RM (Fast explosive reps)
✅ Box Jumps – 4x5
✅ Glute Bridges – 4x12
✅ Hanging Leg Raises – 3x12

🔥 Day 3: Squat Volume & Assistance Work

✅ Front Squats – 4x6
✅ Step-Ups – 3x10 per leg
✅ Good Mornings – 3x8
✅ Ab Rollouts – 3x10

📌 Tip: Train squats with both heavy strength and explosive power work.

Why Choose MuyTien for Strength & Squat Coaching?

At MuyTien, we help lifters increase their squat max and improve performance with expert programming and coaching.

✔ Custom Squat Strength Plans – Designed for maximal squat improvement.
✔ Weak Point Training – Targeting glutes, quads, core, and posterior chain.
✔ Mobility & Recovery Optimization – Preventing injuries and improving squat depth.
✔ Ongoing Coaching & Adjustments – Keeping your squat progression on track.

Start Squatting Heavier Today

1. Book a Consultation – Identify your squat weaknesses & technique issues.
2. Get a Custom Strength Plan – Designed to fix form and build power.
3. Follow Expert Programming – Train with progressive overload & mobility work.
4. Lift Heavier, Move Better – Break through plateaus and increase your squat max.

‍