How to improve your squat

My ‘How to’ blogs offer you practical advice that you can easily apply to improve your health and fitness.

Here’s what you’ll find in this post;

1. Why is squatting so important?
2. What drills I use with myself and my clients
3. 6 Week squatting programme

Why is squatting so important?
 
Whether you’re trying to lose weight, gain muscle or simple move better, you should be able to squat properly.  
 
It doesn’t matter if you’re squatting a 100kg barbell, or your own bodyweight, improving your squatting positing and technique, will not only minimise your risk of injury, but help you develop more muscle, strength and power.
 
We all want to get stronger, but we do so at the risk of injury when our technique isn’t correct.
 
When I first meet a new client, I take them through a movement and lifestyle screening.
 
My screening, an assessment designed to pinpoint any weaknesses and strengths they might have, includes an unassisted squat and lunge, and here’s what I generally see:

1. Lack of depth – mobility and positioning  
2. Weight in their toes – positioning and balance
3. Leaning forward – positioning

 
And so, in order to progress them, these issues need addressing.  
 
But, before we get into the drills, I’d like you to take a side on video of yourself squatting.
 
Complete 5 reps with your arms across your chest. We’ll revisit this later and compare your squat again at the end. 

What drills and mobility exercises I use with my clients
 
Here’s a full video of the mobility and drills I use with my clients.

1. Foot Mobility

1. Your feet, ankles and hips all need mobilising before you start.
2. Start your session by rolling out your feet.
3. We carry so much tension in our feet it actually negatively impacts our calves and hamstrings.
4. Complete 1 minutes on each foot, looking for any “grizzly bits”. 

2. Ankle Mobility

1. Once your feet are looser, move on your ankles and calves.
2. Ideally 20 ankle circles in each direction and a 30 seconds clave stretch.

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3. Hip Mobility  

1. Begin with some hip circles. This move will feel like your “stepping over a fence”, ideal opening up your hips as much as possible.
2. Complete 20 hip circles on each side, one set “stepping” out to in, another in to out.  
3. Once you’re done with your hip circles, complete 20 hamstrings kicks on each side, building your kicks as you progress.
4. Lastly, let’s release those angry, overused and abused hip flexors. Complete a 30 second lunges stretch on each side, twice. 

4. Stability  

1. Now you’re mobilised, you should feel much better when you squat, but we’re not done there.
2. Grab a bench, chair or seat, and take a seat. Plant your feet firmly on the floor and cross your arms across your chest. 
3. Keep your chest up (sternum facing forward) and stand up. Maintain the weight in your heels and slowly sit back down. 

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5. Positioning

1. Core strength is important when squatting, so let’s begin there.
2. Complete 2 sets of a 30 seconds plank, and make sure to squeeze your glutes for max engagement.
3. Now let’s move onto your back muscles. Complete 2 sets of 12 banded rows, making sure to squeeze between your shoulder blades at the top of each set.

 
Before we move on, take another side on video and compare it to the first.
 
What do you see? Better positioning? More depth?
 
It’s amazing how in just 15 minutes, you’ve not only improved your squat, but minimised your risk of injury.
 
Now you’re ready, let's train. 

6 Week Squatting Programme
 
The best way to build your squatting technique, is to begin with a dumbbell goblet squat (you’ll see this in the end of my video).
 
The focus here is to make sure the dumbbell stays as close to the body as possible, throughout the movement.
 
The ideal technique for this movement is:

On the way down

1. Chest up
2. Shoulder blades pulled back
3. Engage your core
4. Weight in heels
5. Knees travel out over your toes
6. Control the moment downwards (take around 4-5 seconds)

One the way up

1. Push the knees out
2. Breath out 
3. Drive up
4. Squeeze your glutes at the top 

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Here’s how I would progress you through a 4-week programme, focusing on legs twice a week. Feel free to add some more upper body, core or cardio work in after to complete your session.
 
Once you’ve mastered the dumbbell goblet squat, you can repeat this process with the barbell back squat, before moving onto the front squat. 

Week 1 - Session 1
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (with bench/box) - 12 reps x 4 sets x 60 seconds rest
2. Dumbbell Backwards Lunges - 12 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges – 12 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (wide grip) - 12 reps x 3 sets x 60 seconds rest
5. Prone Superman’s – 30 seconds holds x 2 sets x 60 seconds rest

Week 1 - Session 2
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (with bench/box) - 12 reps x 4 sets x 60 seconds rest
2. Dumbbell Box Step Ups (each side) - 12 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges (hands behind your head) – 12 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (close grip) - 12 reps x 3 sets x 60 seconds rest
5. Banded Lateral Walks (band around ankle) – 20 reps in each direction x 2 sets x 60 seconds rest

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Week 2 - Session 1
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (with bench/box) - 15 reps x 4 sets x 60 seconds rest
2. Dumbbell Backwards Lunges - 15 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges – 15 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (wide grip) - 15 reps x 3 sets x 60 seconds rest
5. Prone Superman’s – 30 seconds holds x 2 sets x 60 seconds rest

Week 2 - Session 2
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (with bench/box) - 15 reps x 4 sets x 60 seconds rest
2. Dumbbell Box Step Ups (each side) - 15 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges (hands behind your head) – 15 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (close grip) - 15 reps x 3 sets x 60 seconds rest
5. Banded Lateral Walks (band around ankle) – 20 reps in each direction x 2 sets x 60 seconds rest

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Week 3 - Session 1
Once you’ve warmed up and gone through the mobility drills:

1. Bodyweight Squat (arms crossed over chest, with bench/box)- 20 reps x 4 sets x 60 seconds rest
2. Bodyweight Backwards Lunges - 20 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges – 20 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (wide grip) - 20 reps x 3 sets x 60 seconds rest
5. Prone Superman’s – 30 seconds holds x 2 sets x 60 seconds rest

Week 3 - Session 2
Once you’ve warmed up and gone through the mobility drills:

1. Bodyweight Squat (arms crossed over chest, with bench/box) - 20 reps x 4 sets x 60 seconds rest
2. Bodyweight Box Step Ups (each side) - 20 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges (hands behind your head) – 20 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (close grip) – 20 reps x 3 sets x 60 seconds rest
5. Banded Lateral Walks (band around ankle) – 20 reps in each direction x 2 sets x 60 seconds rest

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Week 4 - Session 1
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (without bench/box) - 15 reps x 4 sets x 60 seconds rest
2. Dumbbell Backwards Lunges - 15 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges – 15 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (wide grip) - 15 reps x 3 sets x 60 seconds rest
5. Prone Superman’s – 30 seconds holds x 2 sets x 60 seconds rest

Week 4 - Session 2
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (without bench/box) - 15 reps x 4 sets x 60 seconds rest
2. Dumbbell Box Step Ups (each side) - 15 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges (hands behind your head) – 15 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (close grip) - 15 reps x 3 sets x 60 seconds rest
5. Banded Lateral Walks (band around ankle) – 20 reps in each direction x 2 sets x 60 seconds rest

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Week 5 - Session 1 - increase your weight by 10% from week 1
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (without bench/box) - 12 reps x 4 sets x 60 seconds rest
2. Dumbbell Backwards Lunges - 12 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges – 12 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (wide grip) - 12 reps x 3 sets x 60 seconds rest
5. Prone Superman’s – 30 seconds holds x 2 sets x 60 seconds rest

Week 5 - Session 2 - increase your weight by 10% from week 1
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (without bench/box) - 12 reps x 4 sets x 60 seconds rest
2. Dumbbell Box Step Ups (each side) - 12 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges (hands behind your head) – 12 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (close grip) - 12 reps x 3 sets x 60 seconds rest
5. Banded Lateral Walks (band around ankle) – 20 reps in each direction x 2 sets x 60 seconds rest

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Week 6 - Session 1 – De-load week – drop your weight by 30%
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (without bench/box) - 12 reps x 4 sets x 60 seconds rest
2. Dumbbell Backwards Lunges - 12 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges – 12 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (wide grip) - 12 reps x 3 sets x 60 seconds rest
5. Prone Superman’s – 30 seconds holds x 2 sets x 60 seconds rest

Week 6 - Session 2 - De-load week – drop your weight by 30%
Once you’ve warmed up and gone through the mobility drills:

1. Dumbbell Goblet Squat (without bench/box) - 12 reps x 4 sets x 60 seconds rest
2. Dumbbell Box Step Ups (each side) - 12 reps x 2 sets x 60 seconds rest
3. Bodyweight Walking Lunges (hands behind your head) – 12 reps x 2 sets x 60 seconds rest
4. Cable/Machine Low Row (close grip) - 12 reps x 3 sets x 60 seconds rest
5. Banded Lateral Walks (band around ankle) – 20 reps in each direction x 2 sets x 60 seconds rest

Once you’ve finished your de-load week, repeat the same programme but with a barbell back squat instead of a dumbbell goblet squat.

Programming doesn't have to be complex, just progressive. 
 
Let me know how you get on. Make sure to tag me in your pics and videos!
 
If you’d like more help and guidance with your training and nutrition, check out my online coaching services.
 
Speak soon, JC.