There is no better show of absolute brute strength like a big squat. But with every exercise, you’re bound to hit a plateau in your lifting career where you’re feeling like “man I’m stuck on my squat, I feel like I just can’t get stronger”
So we’re going to discuss five ways you can break through your squat plateau and continue to make gains
1) Assess Your Technique
The biggest factor in having the strongest squat you can is having the best squat technique you can.
Next time you squat, film yourself and pick apart your form. For instance, maybe you find your knees collapse on the ascent. This can mean poor mobility or maybe a weak glute medius.
Or Maybe you find your squat is turning into a good morning with an excessive forward lean.
Film your lifts and pick apart your technique.
2) Squat MORE!
Our bodies grow stronger through adaptations to stress. If we’re only squatting once a week, it’s going to be come increasingly difficult for our bodies to adapt to the load we’re placing on it.
So, maybe we start introducing more volume by squatting twice a week, or maybe introducing more sets to our lower body day.
Squats are a high stress movement so if you’re planning on introducing a second day of squatting, be sure you’re recovering optimally.
3) Utilize Accessory Exercises
The third way you can break through a squat plateau is by using accessory exercises to target specific areas of our legs that contribute to a strong squat.
Maybe we do have an excessive lean forward in our squat, so we start introducing some goblet squats to build up our quads.
Maybe we start working on posterior exercises because a strong squat is highly dependent on your posterior chain being extremely strong.
After you film your squats and find what technical points you can work on, introduce consistent accessory exercises targeting that specific problem.
4) Improve Your Core Stability
Having a strong core Is the biggest component in keeping a strong position while squatting.
If your core is not holding up while you’re lifting heavy weight, not only is your strength going to be compromised, but you’ll also be at a higher risk for injury.
As a side note, if you frequently deal with low back pain after squatting or deadlifting, your solution is probably linked to your inability to stabilize and maintain a braced core while you lift.
5) Periodize Your Training
Periodization is just a fancy pants word for programming your workouts to continue providing a stimuli to adapt to.
Again, our bodies grow stronger through adaptation to stress, so if you’re coming into the gym each and every week, loading up the bar with 225 pounds and squatting it for four sets of 6, when you first start doing this your body will be like “okay, new challenge. We need to make sure we’re ready for this next time.”
And then the 6th week in a row that you come into the gym and squat 225 for four sets of six reps, your body will be like “okay we can handle this.”
At this point, a new stimulus needs to be put on the body. Maybe you move the load up to 235, or maybe you move the reps from six to 8 reps. In this way, your body has something new it needs to adapt to, and grow stronger.
Using these five tips, you can break through your squat plateau and continue to make gains.
If you'd like to see our full-length video on this subject, click here.
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