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How to Increase Your Squat




  1. Focus on form. Don't worry about how much you are lifting if your form sucks. Perform them in front of a mirror to make sure your form is good. Feet should be shoulder width apart and toes slightly pointed outwards, back straight, and bend down slowly. It's fine if the knees go over the toes. Your upper leg should be parallel to the floor in the bottom position. Keep your chest up and drive through your heels as you stand up.

  2. Change your reps and weight each week. One week do high reps with a bit lower weight, and the next go heavier with fewer reps.

  3. Increase your lower body strength: In addition to squats, try incorporating exercises like lunges, leg press, and calf raises into your routine to target your quadriceps, hamstrings, and calf muscles. These muscles play a key role in the squat and can help you lift more weight.

  4. Get enough rest and recovery: Don't overdo it! Make sure you're getting enough rest between workouts and fueling your body with the right nutrients to help it recover and repair itself. Ideally you should aim to work out your legs twice a week with at least 48 hours in between those two workouts.

  5. Consider adding squat variations: Mixing up your routine with squat variations (such as front squats, split squats, and box squats) can help you target different muscle groups and provide a new challenge for your muscles.


Remember to always use proper form and technique when lifting and start with a weight that you can lift comfortably. As you get stronger, you can gradually increase the weight you're lifting to continue making progress.



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