Squat Program

How to build a bigger squat

The squat is the king of lower body exercises and one of the most effective movements for building total body strength, muscle mass and athletic performance. A strong squat requires consistent practice, progressive overload and targeted accessory work.

This program uses a dual-day approach — a strength day focused on heavy, low-rep work to build maximal strength, and a volume day at moderate intensity to drive hypertrophy. Advanced lifters add a technique day to address weaknesses and build movement quality.

The front squat is included as a key accessory. It builds quad strength, improves core stability and reinforces the upright torso position that carries over directly to the back squat. Paused squats and tempo squats develop strength at the bottom position where most lifters are weakest.

Common squat mistakes to avoid

The most common mistake is squatting too shallow. Parallel depth or below is required to fully engage the glutes and get the full benefit of the movement. Many lifters also neglect hip and ankle mobility work, which limits depth and forces compensations.

Knee cave (valgus collapse) on the way up is another common issue. Focus on actively pushing your knees out in line with your toes throughout the lift. Strengthening the glutes and hip abductors with accessory work directly addresses this.