How to Increase Your Squat: Technique, Programming, and Accessory Work

The squat is often called the king of all exercises for good reason. It builds the entire lower body, strengthens the core, and develops mental toughness. If your squat numbers have stalled, here is how to get them moving again.

Nail Your Squat Technique

Small technique improvements can unlock immediate strength gains. Place the bar in a comfortable position on your upper traps for a high bar squat or on your rear delts for a low bar squat. Brace your core by taking a deep breath into your belly before descending. Push your knees out over your toes and sit between your hips. Drive out of the bottom by pushing through your whole foot.

Find Your Ideal Stance

There is no single correct squat stance. Wider stances shift emphasis to the glutes and adductors while narrower stances target the quads more. Experiment with foot width and toe angle to find what allows you to hit depth comfortably without pain.

Programme Intelligently

Linear progression works well for beginners — simply add 2.5 kilograms each session. Once that stalls, switch to a weekly progression where you increase weight every week. Intermediate and advanced lifters benefit from periodised programmes that wave intensity and volume over four to eight week blocks.

A simple effective approach is one heavy day with sets of three to five reps and one volume day with sets of six to ten reps per week.

Strengthen Your Weak Points

Where you fail in the squat tells you what to work on. Failing out of the hole means your quads need more work — add front squats and pause squats. Failing at parallel suggests weak glutes — add hip thrusts and Bulgarian split squats. Losing your upper back position means you need more upper back work — add rows and front squats.

Best Squat Accessories

Pause squats with a two to three second pause in the bottom build explosive strength and improve positioning.

Front squats strengthen the quads and upper back, both of which support a bigger back squat.

Leg press adds quad volume without spinal fatigue.

Good mornings strengthen the lower back and hamstrings, which are critical for maintaining your torso angle during heavy squats.

Belt squats load the legs without compressing the spine, making them ideal for adding volume on recovery days.

Use a Lifting Belt Properly

A belt is not a crutch — it is a tool. Wear it for working sets above 80 percent of your max. The belt gives your abs something to brace against, increasing intra-abdominal pressure and spinal stability. You can find decent belts at gym supply shops across Malaysia or online from RM80 to RM200.

Nutrition for a Bigger Squat

Squatting heavy demands fuel. Eat a meal with carbohydrates and protein two to three hours before training. Rice with ayam or ikan provides the perfect combination of energy and building blocks. Post-workout, replenish glycogen with another carb-heavy meal.

Progress Takes Time

Adding 50 kilograms to your squat in your first year is realistic for a dedicated beginner. After that, progress slows to 20 to 30 kilograms per year for intermediates. An experienced personal trainer can identify technique flaws you cannot see yourself and adjust your programme when progress stalls.