How to increase your squat: depth, bracing and programming

A bigger squat comes from three things: a position you can repeat, a brace that keeps your torso solid, and a plan that adds weight at a pace you can recover from. Get those right and the squat is one of the most reliable lifts to keep improving.

Brace like you mean it

Take a big breath into your belly before each rep, then tense your stomach as if someone were about to poke it. Hold that through the whole rep and breathe at the top. A soft brace lets your chest fall forward, and that's where most squats fail.

Own your depth

Squat as deep as you can while your back stays neutral and your heels stay down. For most people that's hip crease at or below the top of the knee. Squatting shallower to lift more weight makes the lift look bigger and your legs no stronger. If depth is hard, try goblet squats to learn the position, or raise your heels slightly.

Program it well

• Squat two or three times a week. One heavier day, one lighter or a variation.
• Most sets at 3 to 8 reps, finishing with 1 to 3 reps in reserve.
• Add weight in small steps: 2.5 kg at a time, or reps first then weight.
• Rest 3 to 5 minutes between heavy sets. Squats are tiring.

Variations that help

• Front squatQuads
• Box squatQuads, Glutes
• Bulgarian split squatQuads, Glutes
• Leg pressQuads, Glutes
• Romanian deadliftHamstrings, Glutes
• PlankAbs

Front squats train an upright torso and hard bracing. Box squats teach consistent depth. Split squats build each leg on its own and expose a weaker side. Romanian deadlifts strengthen the hamstrings and glutes that drive you out of the bottom.

Tip: Film one set from the side every few weeks. You'll spot depth, bar path and your chest dropping far more easily than you can feel them.

Recover between sessions

Heavy squats and heavy deadlifts on back-to-back days is a common way to stall both. Give your legs about 48 hours between hard sessions, and more after a big day. Liftsmith's recovery map shows how recovered your quads, glutes and hamstrings are, and plans your next leg day around it.