20 Exercises to Increase Squat

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Last week, you asked for advice on increasing squat. So we’re focusing on squat strength this week. Stay tuned for resources, news, and (as always) advice on powerlifting.

This Week’s Resources

• 20 Exercises to Increase Squat Strength

• Sumo Deadlift vs. Back Squat

• Should You Squat or Deadlift More (Answered!)

• The 8 Best Knee Wraps for Squats

• Chappell Roan Performs with Weight Lifters (Block Club Chicago)

• The 11 Best Squat Racks: Prices, Pros, Cons

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20 Exercises to Increase Squat Strength

Here’s our guide with a full list of 20 exercises to increase squat strength. We’ll include three in this newsletter

Front Squats

Front squats are a variation of the back squat where the bar is resting in the front, on your collarbone region, instead of on your back.

Because of the bar placement this version of the squat places more emphasis on the quads and as such can be a great alternative squat variation to increase strength and hypertrophy in your legs.

Leg Press

The leg press is a machine movement that is great for isolating the quads and works well to build both muscle and strength. Because it’s typically a machine exercise there is little to no stress placed on other areas of your body and isn’t limited by grip strength or balance the way other leg exercises tend to be such as lunge and split squat variations.

To place more emphasis on the quads and not have your glutes take over, make sure to set your feet up in a narrow stance with your feet pointing forward.

Split Squats

Split squats are a great way to isolate and activate the quad muscles of one leg at a time. This is great for any lifter but especially helpful if you do have one very dominant leg. This squat exercise starts with your right knee on the ground and your left knee at a 90-degree angle.

Split squats can be done with dumbbells or a barbell on the back and can be set up with the back foot elevated (Bulgarian Split Squats), front foot elevated split squats or regular split squats with no elevation.

The key to targeting the quads more than the glutes is by standing more upright; however, if you do wish to engage your glutes as well then leaning forward slightly in a Bulgarian split squat will help you accomplish that.

Sumo Deadlifts

The sumo deadlift is a deadlift variation that requires the lifter to place their feet wider apart, with their arms hanging directly down and hands gripping the bar inside the legs.

This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors).

While conventional deadlifts can help develop back strength for squats, sumo deadlifts can help you place focus on your glutes and even quads.

Master the Double-Bodyweight Squat

Check out our new video on mastering the double-bodyweight squat.

What’s a Bulgarian Split Squat?

We mentioned Bulgarian split squats in the list of 20 squat-strengthening exercises. So what are they?

Reader Question: Lower Back Strength for Squats?

Here’s a question from one of our readers last week:

This is such a great question because it’s related to one of the most common issues we face with back squats.

Back strength, particularly your upper back strength is in high demand during back squats. Your shoulders need to be constantly pinched back and down and held there to stabilize the barbell on them. Having a weak back means you may slouch during a set of back squats.

Here’s how to fix the issue:

• Engage your shoulder blades intentionally and actively, not passively

• Strengthen upper back strength endurance through horizontal row exercises such as barbell rows or t-bar rows.

• Keeping your eyes pinned forward during squats