The back squat is a complex, total-body movement often considered a measure of foundational strength and power. Successfully improving this lift involves a three-pronged approach that addresses movement mechanics, physical limitations, and intelligent training structure. Focusing only on adding weight without refining technique or mobility often leads to plateaus and unnecessary strain. This article provides actionable strategies across all three domains to help you safely increase both performance and the weight on the bar.
Foundational Technique Refinement
The execution of the back squat begins well before the descent, starting with the bar placement and a strict bracing sequence. The choice between a high-bar position, resting the bar on the upper trapezius, and a low-bar position, resting it lower on the rear deltoids, influences the torso angle. High-bar squats encourage a more upright torso and greater knee travel, while low-bar squats necessitate a slight forward lean, which shifts the emphasis toward the posterior chain.
Regardless of bar placement, creating intra-abdominal pressure is a powerful defense against spinal movement under load. This bracing sequence involves taking a deep, diaphragmatic breath into the belly, then actively pushing the air out against the abdominal wall and belt, if one is used. Simultaneously, the lifter must maintain upper back extension by thinking about driving the back upward into the bar, ensuring a rigid torso from shoulders to hips.
The descent must be controlled, with the lifter aiming to “break” at the hips and knees simultaneously to maintain balance over the mid-foot. Knees should track in the same direction as the toes, and the descent should continue until the crease of the hip drops below the top of the knee, achieving full depth. Failure to hit depth often indicates a mobility restriction or a lack of motor control.
During the ascent, a common technical fault is the hips rising faster than the chest, which is known as a “good morning” posture. To correct this, the lifter must focus on having the chest and hips rise at the same rate out of the bottom of the movement. A useful cue is to think about keeping the chest down slightly longer while driving the back up into the bar simultaneously with the hips. This synchronization ensures the load remains balanced over the mid-foot and allows the powerful quadriceps to contribute fully to the lift.
Identifying and Correcting Physical Limitations
Even with perfect technical cues, physical restrictions in the ankles, hips, or upper back can prevent the body from achieving the correct squat position. Limited ankle dorsiflexion, the ability of the shin to move forward over the foot, is a frequent bottleneck. Poor dorsiflexion forces the torso to lean excessively forward in an attempt to keep the bar balanced, often leading to form breakdown.
Specific mobility drills can address this restriction, such as the knee-to-wall drill, where the lifter drives the knee forward past the toes while keeping the heel grounded. This directly improves the joint range of motion needed for the knees to travel forward during the squat. For the hips, restricted rotation can limit squat depth and cause lower back strain.
The 90/90 stretch is an effective method for improving both internal and external hip rotation, which is necessary for a balanced descent into the squat. To enhance hip stability, which prevents the knees from collapsing inward, targeted strength work is required. Clamshell exercises focus specifically on strengthening the gluteus medius, a muscle that plays a significant role in maintaining proper hip and knee alignment throughout the movement.
A rounded upper back, or thoracic kyphosis, compromises bar stability and prevents an upright torso position. Corrective drills using a foam roller can improve thoracic spine extension, which is the ability to arch the middle back. By lying supine with the roller placed across the mid-back and extending over it, the lifter mobilizes the spinal segments needed to maintain a proud chest and a stable shelf for the barbell.
Programming Strategies for Strength Progression
Consistent improvement in the back squat is achieved by manipulating training variables like frequency, volume, and intensity over time. For strength progression, squatting two to three times per week is recommended, as this frequency allows for adequate recovery while providing the necessary practice and stimulus. The foundation of strength training is progressive overload, which means gradually increasing the total work required of the muscles.
Volume refers to the total number of sets and repetitions, while intensity relates to the load used, typically expressed as a percentage of the maximum lift. To build maximal strength, the focus should shift toward higher intensity—using heavier loads—and lower repetitions, typically in the three to six repetition range. Conversely, lower-intensity, higher-volume phases can be used to improve technique and build muscle mass that supports later strength gains.
Accessory exercises are selected to strengthen specific weak points that limit the main lift. For the back squat, this often means focusing on the posterior chain and core stability. Exercises like Romanian Deadlifts (RDLs) and Glute-Ham Raises (GHRs) directly strengthen the hamstrings and glutes, which are primary movers in the squat.
Core work should include anti-rotation exercises, which train the torso to resist twisting forces under load. Movements such as the Pallof Press or the Suitcase Carry force the core musculature to maintain a rigid, neutral spine, directly supporting heavy squatting. Planned recovery is important; incorporating a deload week—a scheduled period of significantly reduced volume and/or intensity—every four to eight weeks prevents overtraining and allows the body to consolidate strength adaptations.