Squatting can be tough whether you’re new to the gym or have been working out for a while. Everyone finds it hard at first.
Hi, I’m Luis, a certified fitness trainer, and I’m here to help you perfect your squat technique and reach your fitness goals, whether it’s fat loss or muscle gain. In this article, I’ll share four exercises that I use with my clients to help them improve their squat.
Understanding the Squat
Before we get to the exercises, let’s understand what a squat is and why it’s great for your lower body. A proper squat involves bending at the hips, knees, and ankles. When you squat down, your thighs should be parallel to the ground or lower. Keep your core and pelvis stable, maintain a neutral spine, and make sure your feet stay flat on the ground.
Common Squat issues
Many people have trouble with squats because of:
- Limited ankle movement.
- Leaning too far forward.
- Poor pelvis control.
I see these issues a lot in beginners and even in more advanced people. That’s why I want to share my top 4 exercises to improve your squats.
Top 4 exercises to Improve Your Squat
Step-Ups on a Chair or Box
Step-ups are great for building strength in each leg. Choose a chair or box that makes your thigh parallel to the floor. Focus on lowering yourself down slowly to get the most benefits.
Bulgarian Split Squat
Start with just your body weight before using dumbbells. Stand near something for support if you need it. Keep your chest up and your upper body slightly leaned forward. Your knees should form a 90° angle when you lower yourself. Control the lowering phase for the best results.
Goblet Squat
This exercise helps you learn the squat pattern well. Hold a dumbbell close to your chest with your feet hip-width apart. Lower your hips back and down into the squat. The dumbbell helps keep your back straight and provides stability.
Split Squat
Similar to the goblet squat, but with one leg moving back. Lower your knee to the ground while controlling the lowering phase. This exercise improves balance and strength in each leg.
In a future article, I’ll share exercises to improve ankle and hip movement, which are important for a good squat. If you’re unsure where to start, consider working with me one-on-one to address your weak points and progress safely and effectively.
Add these four exercises to your routine, and you’ll see big improvements in your squat performance. Happy squatting!
A big hug, your coach Luis