{"id":1708,"date":"2025-09-24T15:07:06","date_gmt":"2025-09-24T15:07:06","guid":{"rendered":"https:\/\/www.primemale.com\/articles\/?p=1708"},"modified":"2025-09-24T15:07:06","modified_gmt":"2025-09-24T15:07:06","slug":"how-can-i-improve-my-squats-ask-a-pt","status":"publish","type":"post","link":"https:\/\/www.primemale.com\/articles\/how-can-i-improve-my-squats-ask-a-pt\/","title":{"rendered":"How Can I Improve My Squats? Ask a PT"},"content":{"rendered":"<p data-start=\"222\" data-end=\"584\">In our last article, we looked at <a href=\"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/\">five ways to improve your sleep<\/a>. This week, we\u2019re focusing on a common question from lifters: how can I improve my squats? Squats are a fundamental exercise, but many people struggle to lift heavy weights safely and effectively. Here are several strategies to help you improve your squat technique and increase your strength.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.primemale.com\/articles\/how-can-i-improve-my-squats-ask-a-pt\/#How_Can_I_Improve_My_Squats\" title=\"How Can I Improve My Squats?\">How Can I Improve My Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.primemale.com\/articles\/how-can-i-improve-my-squats-ask-a-pt\/#1_Find_the_Bar_Set-Up_That_Suits_You\" title=\"1. Find the Bar Set-Up That Suits You\">1. Find the Bar Set-Up That Suits You<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.primemale.com\/articles\/how-can-i-improve-my-squats-ask-a-pt\/#2_Prioritise_Squats_in_Your_Program\" title=\"2. Prioritise Squats in Your Program\">2. Prioritise Squats in Your Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.primemale.com\/articles\/how-can-i-improve-my-squats-ask-a-pt\/#3_Sort_Out_Your_Grip\" title=\"3. Sort Out Your Grip\">3. Sort Out Your Grip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.primemale.com\/articles\/how-can-i-improve-my-squats-ask-a-pt\/#4_Follow_a_Progressive_Overload_Program\" title=\"4. Follow a Progressive Overload Program\">4. Follow a Progressive Overload Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.primemale.com\/articles\/how-can-i-improve-my-squats-ask-a-pt\/#5_Choose_Auxiliary_Exercises_Carefully\" title=\"5. Choose Auxiliary Exercises Carefully\">5. Choose Auxiliary Exercises Carefully<\/a><\/li><\/ul><\/nav><\/div>\n<h3 data-start=\"586\" data-end=\"620\"><span class=\"ez-toc-section\" id=\"How_Can_I_Improve_My_Squats\"><\/span>How Can I Improve My Squats?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"621\" data-end=\"752\"><strong data-start=\"621\" data-end=\"634\">Question:<\/strong> I&#8217;ve been squatting for 4 months now, but I&#8217;m really struggling to lift anything heavy. Is there anything I can do?<\/p>\n<p data-start=\"754\" data-end=\"995\"><strong data-start=\"754\" data-end=\"765\">Answer:<\/strong> First, focus on your technique more than the weight you lift, within reason. Lifting 60kg perfectly is better than half-squatting 70kg. Good form builds strength and muscle more safely. Here are key tips to improve your squats.<\/p>\n\r\n    <!-- VITALITY CTA-->\r\n    <style media=\"screen\">\r\n    .reviews--advert--v2 {\r\n      margin-top: 1.5rem;\r\n      margin-bottom: 1.5rem;\r\n    }\r\n    .reviews--advert--v2 .vitality-bottle {\r\n      max-width: 100%;\r\n      width: 100%;\r\n    }\r\n    @media screen and (min-width: 1024px) {\r\n      .reviews--advert--v2 .vitality-bottle {\r\n        max-width: unset;\r\n        width: 150%;\r\n      }\r\n    }\r\n    <\/style>\r\n    \r\n    <div class=\"columns is-centered\">\r\n      <div class=\"column is-full-mobile is-3-tablet\">\r\n        <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/homepage\/prime-male-with-shadow.png\" alt=\"\" class=\"product vitality-bottle\" style=\"\">\r\n      <\/div>\r\n\r\n\t\t\t<div class=\"column is-full-mobile is-8-tablet\">\r\n\t\t\t\t<div class=\"columns is-centered is-multiline\">\r\n\t\t\t\t\t<div class=\"column is-12-mobile is-12-tablet is-12-desktop\">\r\n        \t\t\t\t<p class=\"text-center caps zmb\">\r\n          \t\t\t\t\t<span class=\"is-size-xxl has-text-weight-bold red\">Tested and Trusted<\/span><br>\r\n          \t\t\t\t\t<span class=\"is-size-xl has-text-weight-bold\">By Over 1 Million Men<\/span>\r\n        \t\t\t\t<\/p>\r\n      \t\t\t\t<\/div>\r\n\t\t\t\t\t<a href=\"https:\/\/www.primemale.com\/order#PM03F1\" class=\"btn btn--redgradient is-uppercase zmb zmt\">Order Now<\/a>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\n<h3 data-start=\"997\" data-end=\"1040\"><span class=\"ez-toc-section\" id=\"1_Find_the_Bar_Set-Up_That_Suits_You\"><\/span>1. Find the Bar Set-Up That Suits You<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1041\" data-end=\"1447\">There are two main ways to position the bar: high-bar and low-bar. High-bar rests on top of your shoulders. Low-bar sits lower, across the traps on your upper back. Some people perform better with one style. Try both and stick with the one that feels best. Also, check your rack height. Placing the bar too high forces you onto your tiptoes and reduces stability. Adjust the rack to a comfortable height.<\/p>\n<h3 data-start=\"1449\" data-end=\"1491\"><span class=\"ez-toc-section\" id=\"2_Prioritise_Squats_in_Your_Program\"><\/span>2. Prioritise Squats in Your Program<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1492\" data-end=\"1847\">Many people struggle with squats because they do not prioritise them. Squats should be first in your workout, not after chest or back. Train them two to three times per week. Include variations such as goblet squats, Smith machine squats, hack squats, or alternate high and low rep sets. Treat squats as the most important part of your routine\u2014they are.<\/p>\n<p style=\"text-align: center;\" data-start=\"1492\" data-end=\"1847\"><a href=\"https:\/\/www.primemale.com\/articles\/what-are-deloads-and-are-they-worth-it\/\">What Are Deloads and Are They Worth It?<\/a><\/p>\n<h3 data-start=\"1849\" data-end=\"1876\"><span class=\"ez-toc-section\" id=\"3_Sort_Out_Your_Grip\"><\/span>3. Sort Out Your Grip<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1877\" data-end=\"2153\">A solid grip increases stability under the bar. I personally use a hook grip, with thumbs over the bar and hands close to my shoulders. This may not suit everyone, so experiment to find your optimal grip. A stable grip prevents the bar from shifting and reduces injury risk.<\/p>\n<h3 data-start=\"2155\" data-end=\"2201\"><span class=\"ez-toc-section\" id=\"4_Follow_a_Progressive_Overload_Program\"><\/span>4. Follow a Progressive Overload Program<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2202\" data-end=\"2578\">Many lifters repeat the same sets and weights week after week. This does not build strength efficiently. Increase the weight gradually while adjusting rep ranges. For example, start with 60kg for 8\u201312 reps and progress weekly to heavier weights with fewer reps. Over 12 weeks, this approach can add 10kg or more to your squat. The key is consistent, incremental progression.<\/p>\n<p style=\"text-align: center;\" data-start=\"2202\" data-end=\"2578\"><a href=\"https:\/\/www.primemale.com\/articles\/should-i-cool-down-after-a-workout-ask-a-pt\/\">Should I Cool Down After a Workout?<\/a><\/p>\n<h3 data-start=\"2580\" data-end=\"2625\"><span class=\"ez-toc-section\" id=\"5_Choose_Auxiliary_Exercises_Carefully\"><\/span>5. Choose Auxiliary Exercises Carefully<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2626\" data-end=\"2987\">Auxiliary exercises support your squat but should not overshadow it. Squats come first in your workout. After warm-up sets, perform 3\u20134 main sets. Then focus on complementary movements like glute bridges, lunges, step-ups, Romanian deadlifts, leg extensions, leg curls, or good mornings. Train these at high intensity, but remember: the squat is the priority.<\/p>\n<p data-start=\"2989\" data-end=\"3178\">Follow these steps over a 12-week period, focus on technique, and listen to your body. Your squats will improve, and you\u2019ll safely lift heavier weights while building strength and muscle.<\/p>\n\r\n    <!-- VITALITY CTA-->\r\n    <style media=\"screen\">\r\n    .reviews--advert--v2 {\r\n      margin-top: 1.5rem;\r\n      margin-bottom: 1.5rem;\r\n    }\r\n    .reviews--advert--v2 .vitality-bottle {\r\n      max-width: 100%;\r\n      width: 100%;\r\n    }\r\n    @media screen and (min-width: 1024px) {\r\n      .reviews--advert--v2 .vitality-bottle {\r\n        max-width: unset;\r\n        width: 150%;\r\n      }\r\n    }\r\n    <\/style>\r\n    \r\n    <div class=\"reviews--advert--v2\">\r\n      <div class=\"columns is-centered is-vcentered\">\r\n        <div class=\"column is-full-mobile is-3-tablet\">\r\n          <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/homepage\/prime-male-with-shadow.png\" alt=\"Prime Male Vitality Product Bottle\" class=\"product vitality-bottle\" style=\"\">\r\n        <\/div>\r\n        <div class=\"column is-full-mobile is-8-tablet\">\r\n          <h3 class=\"has-text-weight-bold is-size-small zmb\">Prime Male<\/h3>\r\n\t\t      <p class=\"grey-text is-relative is-marginless is-size-xxsmall\">Clinically Proven Ingredients to Promote Muscle Mass, Enhance Energy and Libido, and Maximises Overall Performance for Men Over 40.<\/p>\r\n          <a href=\"https:\/\/www.primemale.com\/order#PM03F1\" class=\"btn btn--redgradient is-uppercase zmb\">Order Now<\/a>\r\n        <\/div>\r\n      <\/div>\r\n    <\/div>\r\n  \n","protected":false},"excerpt":{"rendered":"<p>In our last article, we looked at five ways to improve your sleep. This week, we\u2019re focusing on a common question from lifters: how can I improve my squats? Squats are a fundamental exercise, but many people struggle to lift heavy weights safely and effectively. Here are several strategies to help you improve your squat<a class=\"moretag\" href=\"https:\/\/www.primemale.com\/articles\/how-can-i-improve-my-squats-ask-a-pt\/\">&#8230; Read the full article &raquo;<\/a><\/p>\n","protected":false},"author":16,"featured_media":1709,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Can I Improve My Squats? Ask a PT<\/title>\n<meta name=\"description\" content=\"How Can I Improve My Squats? 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