Squats is important for building muscle, strength and endurance in lower body. To improve your squat form, depth and repetition; the correct progress will help.
However, squats activates large muscles of your lower body. But, it could be quite difficult for beginners to maintain correct form while doing deep squats.
Following tips and progressions help improve squat and strength as well.
Follow these Steps to Progress in Squat
- Training frequency: You can do this 2 times a week with different variations. Aim for 10 reps and 3 sets.
- Perform with correct form: doing fewer repetitions with proper form is much better than doing more volume.
- Perform slow reps: this puts enough stress on your muscle, which allows you to feel the effect of this exercise.
- Set realistic goals: it is unrealistic to think that you can progress quickly. It takes some time (at least 3 weeks) to build strength and endurance.
- Train other muscles: It is important to build balanced body, make a proper workout plan according to days.
- Sleep enough: it can give you energy, repair your muscles, balance your hormones, improve performance and help you get through the day.
How to Improve Squat
1. Start with wall sit
To improve your endurance for squats, you should practice wall sit at least 5 minutes per day. This exercise are similar as squats, but here we use wall to support back.
However, it is an isometric exercise which targets your quadriceps, waist, thighs and buttocks. These are important muscle that help maintain the correct form during squats.
Once your lower body strength and endurance increase, you will able to do more squats with correct form.
Read: Wall Sit Exercise
2. Burpee
Burpee help improve endurance and strength in your whole body. This exercise strengthens your core, thighs, shoulder and back that help stabilize the body while doing squats.
Read: How to Do a Burpee and Benefits
3. Bodyweight squats
Best of all, do them more often and try to increase repetitions each day. By squatting daily, your body will get used to this exercise. It will also help with your daily activities such as sitting and standing.
Read: How to do squats and benefits
4. Try squats variation
There are many positions and types of squats such as:
- Jump squat
- Barbell squat (front and back)
- Squat walk
- Different feet positions
By adding these variations, you can target different muscles, which help improve squat technique and form. This way, you'll be able to push your limit, which also improves mobility.
Read: Will Squats make you Lose Weight?
5. Improve your core strength
Core muscle located at middle of body, which play major role while lifting weights, or during any activity. Having a strong core also help perform squat with good form as it help maintain the posture.
Core muscles help to stabilize, move and support your spine and pelvis. All these muscles play important role in your physical activities.
You can do following exercises:
Read: Benefits of Strengthening Core Muscles
6. Deepen your squat
Here's the simple steps that help increase the depth of your squat
- Do bodyweight squats at least 3 times a week at home.
- Squat with different variations
- Go deeper and jump up while doing bodyweight squats
- Do assisted pistol squats
The more you practice, the faster you'll improve. Once you master in above exercises, you will able to do squats with correct form, also with greater depth.
7. Improve your back strength
Stronger back has many advantages as it help maintain posture, prevent injuries and increase your lifting performance. If your goal increase weight with squats then back strength is much important.
Do some pull ups and chin ups because it also strengthens the core and arms. In addition, grip strength is also important for squat, so you will get that benefit with pull ups.
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