Four Ways to Get More Out of Squats

Squats are a great exercise for building strength in your lower body. When performed regularly, they can increase the amount of muscle mass in your hamstrings, calves, and quadriceps. Since they challenge your balance, they also strengthen your core and improve overall body strength.

If you’re looking for ways to improve your squats and get greater results from this exercise, there are several things you can do.

Perfect Your Technique

Proper technique is vital if you want to prevent injury and get good results. If you use weights when performing squats, don’t increase the amount until you’re sure your technique is perfect.

While squatting, keep your chest up, knees out, and hips back. If you have these three body parts correctly aligned, you’ll reduce your risk of injury while improving your likelihood of getting good results.

Improve Core Strength

Squats improve core strength, but it’s best if your core is already functioning well before you start an intense squat routine. A strong core will help you avoid injury while you build a lean, strong lower body. A weak core increases your odds of falling forward during a squat. This can cause injury, especially if you’re using weights.

A simple way to get the most out of the core strength you already have is to practice proper breathing techniques. Take a deep breath just before you start your squat. This will expand your chest and abdomen, which will build intra-abdominal pressure and help you retain proper form in your hips. On your way up from the squat, slowly exhale. Do this with each squat to make the most of your core strength.

Planks and crunches are good exercises for building strength in your core.

Take Care of Your Upper Back

You need a strong, healthy upper back to improve your squats and perform them safely. A strong upper back provides core support, helps you retain proper, and makes it easier to keep your elbows down while you perform a squat. This keeps your chest up and prevents you from falling forward.

Pull-ups, chin-ups, and seated rows are good exercises for strengthening your upper back.

Improve Hip Strength

Weak hips increase your chances of falling forward. They will also make it harder for you to keep your hips down when you’re coming back up during a squat. Strengthening your hips improves your hip extension, which is important for almost any exercise but is vital for squats. Strong hips keep your lower body healthy and allow for a greater range of motion. This helps you quickly build muscle mass.

Deadlifts, kettlebell swings, and rack pulls are three exercises that improve hip strength.


Squats are one of the best exercises you can do to build strength in your lower body. However, it’s important to do them correctly to avoid injury and get the most out of your exercise sessions. Maintaining proper squat form and building core, upper back, and hip strength are the best ways to get the most out of this exercise.