5 Ways to Improve Your Back Squat for Weightlifting Success

The back squat is one of the most fundamental and powerful exercises in strength training, but it’s also one that many athletes struggle to improve over time. Whether you’re an advanced lifter or just starting to squat seriously, making incremental gains can be challenging. With proper technique, strength-building, and strategic adjustments, however, you can break through plateaus and lift more than ever. Here are five practical ways to improve your back squat for better strength and weightlifting results.

1. Utilize the Proper Equipment

Using equipment like weightlifting belts, knee sleeves, and lifting shoes can boost squat performance and safety. Belts provide core support, knee sleeves add stability, and lifting shoes improve depth and balance. Together, they help lifters squat heavier and with better form, reducing the risk of injury. However, without the proper knowledge of what each piece of equipment does and it’s intended benefits, it is very easy to underuse or overuse them.

• Weightlifting Shoes: “Lifters” or weightlifting shoes are designed to improve stability, balance, and form during lifts. With a raised heel and firm, non-compressible sole, they allow for better squat depth and alignment, especially for those with limited ankle mobility. The stable base helps lifters maintain control under heavy weights, making each squat feel more secure and efficient.
• Weightlifting Belt: A belt provides essential support for heavy lifts by helping stabilize the core and lower back. By increasing intra-abdominal pressure, the belt allows lifters to brace more effectively, which can improve form and reduce the risk of injury. This added support is especially useful for maintaining stability during challenging squats and other heavy lifts.
• Knee Sleeves: Using knee sleeves offer compression and warmth to the knee joints, which helps with stability and can reduce discomfort during heavy squats. They increase blood flow and provide mild support, allowing for better control and confidence in each movement. Knee sleeves are especially helpful in maintaining joint health and reducing strain, particularly during intense lifting sessions.

Investing in a pair of weightlifting shoes can be a game-changer for your back squat, especially if you’re serious about improving your form, depth, and stability. All the above equipment can be found on our store, whether thats lifters, belts, or knee sleeves. Just follow the links below to explore our collection of equipment used by athletes worldwide!

2. Perfect Your Technique and Positioning

Before focusing on strength, prioritize your form. Proper technique is essential for maximizing gains and avoiding injuries. Here’s what to focus on:

• Bar Position: Low-bar or high-bar positioning can impact the emphasis on your muscles. High-bar positions require a more upright torso, engaging the quadriceps, while low-bar shifts some of the load to the hips, making it easier to move heavier weight if your posterior chain is stronger. Experiment to see which feels more natural for your body and weightlifting style.
• Foot Placement: Find a stance width that suits your hip structure. A wider stance generally targets the glutes and adductors more, while a narrower stance can focus on the quads.
• Bracing: Before initiating the descent, take a deep belly breath and brace your core to create intra-abdominal pressure. This stabilizes your spine, protecting your lower back and giving you more power to push through the lift.

Focusing on these technical cues will set the foundation for better performance and reduce the risk of injury.

3. Incorporate Accessory Movements

Strength in the back squat relies on the development of several key muscle groups that support the movement.

• Legs: Building the quads and glutes is essential for driving the weight upward. Exercises like bulgarian split squats, goblet squats, and hack squats can be incredibly beneficial in helping to generate more power in your squat.
• Posterior Chain: A strong posterior chain, including the hamstrings and glutes, provides stability and strength throughout the lift. Movements like Romanian deadlifts, good mornings, and hip thrusts target these muscles, improving control and balance in the squat.
• Core Exercises: A strong core helps maintain an upright torso and stabilizes the spine under heavy loads. Core exercises like planks, hanging leg raises, and anti-rotation movements (like Pallof presses) improve bracing ability and overall control.

Adding movements like these to your routine can help address weak points, improve muscle balance, and ultimately enhance your squat performance and safety.

4. Optimize Your Mobility and Flexibility

Improving mobility in your hips, ankles, and thoracic spine can make a substantial difference in your squatting ability. If you struggle to reach depth, find yourself tipping forward, or have difficulty keeping your knees aligned, limited mobility might be the issue.

• Hip Mobility: Movements like the 90/90 stretch, hip flexor stretches, and dynamic warm-ups will allow your hips to open up, facilitating better depth.
• Ankle Mobility: Work on calf stretches, dorsiflexion exercises, and foam rolling to improve ankle flexibility. This can help keep your heels down and prevent forward lean.
• Thoracic Spine Mobility: Rotational stretches, T-spine extensions on a foam roller, and cat-cow stretches will keep your upper back upright, making it easier to maintain proper posture throughout the lift.

Incorporate mobility drills into your warm-up and cool-down routines, and work on them regularly for the best results.

5. Structure your Training Schedule

A well-structured training schedule is key to making consistent progress in your back squat.

• Frequency: Plan to squat at least once or twice a week, depending on your experience level and overall training goals. This frequency allows you to build strength while giving your muscles time to recover.
• Intensity and Volume: Vary the intensity and volume of your squat sessions. Include both heavy, low-rep days for strength and lighter, higher-rep days for muscle endurance and technique. This balance helps prevent burnout and supports continuous progress. Don’t forget to include recovery periods, especially after higher intensity blocks
• Movement Variety: Incorporate different squat variations—such as back squats, front squats, and tempo squats—to target various muscles and improve overall squat mechanics. The same goes for accessories to help grow the individual muscle groups and keep training sessions interesting.

By planning a balanced schedule that includes variety, rest, and progressive overload, you’ll avoid plateaus and see steady improvements in your squat.

Closing Thoughts

Improving your back squat is a journey that requires consistency, patience, and a focus on building a strong foundation. By honing your technique, strengthening your supporting muscles, increasing your mobility, trying tempo training, and implementing progressive overload, you can break through plateaus and lift more effectively. Remember to track your progress and listen to your body as you go—back squat improvements take time, but with these strategies, you’ll be well on your way to adding weight to the bar! Happy squatting!