7 Exercises To Improve Squat: Build Strength, Mobility, and Perfect Your Form

“If there’s one exercise you should try to do consistently, I would make it squats- Dr. Nick Pappas

I’ve always believed that mastering the squat is one of the best things you can do for your body. It’s a powerful movement that builds strength, stability, and balance.

But here’s the catch—if your form is off or your body isn’t mobile enough, squats can feel uncomfortable or even lead to injury. Trust me, I’ve been there.

In this post, I’ll walk you through how to fix that by breaking down essential exercises that will help you improve your squat form, mobility, and strength. We’ll also dive into common problems, how to identify them, and how to build long-term stability and resilience.

1. Kneeling Hip Flexor Stretch

• For this exercises to improve squat, begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Step forward with one foot and kneel your back leg at a 90-degree angle.
• Untuck your toes for press your leg firmly on the floor.
• Place your hands on your hips.
• Engage your core and move your hips forward while keeping your spine straight.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth. 
• Relax and repeat the movement on the opposite side. 

2. Glute Bridge

• Lie on your back on the floor with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Place your hands at your side with palms pressed on the floor.
• Tighten your abdominal muscles.
• Push from your heels to lift your hips, squeezing your glutes at the end position.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Relax and repeat the movement with 10 repetitions.

3. Sumo Squat Front Raise

• For this exercises to improve squat, begin in an upright standing position with your feet wider than shoulder-width apart.
• Maintain good alignment with your head, shoulders, and hips.
• Hold a dumbbell vertically with both hands.
• Raise and extend your arms at chest level.
• Engage your core.
• Bend your knees to lower your seat; keep your knees behind your toes.
• Bring your arms down between your bent knees while keeping your back straight.
• Hold the position for a couple of seconds.
• Raise back up to return to the starting position, squeezing your glutes at the top position.
• Repeat the movement with 10 repetitions. 

4. Thread the Needle

• Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips.
• Engage your core, reach one arm to the ceiling, then thread it under your body, lowering your shoulder and head to the floor.
• Keep your hips stable as you stretch your upper back.
• Rest the side of your head on the floor and your opposite hand either behind your back or to the floor to maintain your balance.
• Hold this position for several deep belly breaths, in through your nose and out through your mouth.
• Return to the starting position and repeat the movement on the opposite side. 

5. Single-Leg Deadlift

• For this exercises to improve squat, begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core muscles and slightly bend your left leg as you transfer all of your weight on one foot, then pivot through your hips to bend your upper body forward, lifting your opposite leg.
• Ideally, your back and leg should be parallel to the floor.
• Hold the position for a couple of seconds.
• Raise back up to return to the starting position and repeat the movement on the opposite side.
• Complete 10 repetitions on each side.

6. Bird Dog Exercise

• Begin in a 4-point position, with your hands underneath your shoulders and your knees underneath your hips.
• Contract your abdominal area.
• Take a deep breath and lift your one arm to be in line with your shoulder as you extend your opposite leg behind your body.
• Keep your hips and shoulders parallel to the floor.
• Exhale to return to the center, bringing your elbow towards your bent knee and rounding out your low back as you slowly drop your head towards your chest.
• Repeat the movement on the opposite side.

7. Cat-Cow

• For this exercises to improve squat, begin in a 4-point position with your hands beneath your shoulders and your knees under your hips.
• Maintain good alignment with your head, shoulders, and hips.
• Contract your abdominal muscles.
• Inhale and slowly raise your head as you arch your mid back.
• Exhale and lower your head down, rounding out your mid back.
• Repeat the sequence of movements with 5 repetitions. 

For beginners or individuals with injuries, it’s essential to consult a professional before attempting advanced variations or adding heavy weights.

Understanding Different Squat Variations: Goblet Squats

Once you’ve mastered the basics, try different squat variations to challenge your body:

• Bodyweight Squats: Great for building endurance and improving form.
• Goblet Squats: Add weight while maintaining control.
• Sumo Squats: Target inner thighs and glutes with a broader stance.
• Front Squats: Focus on quad strength and posture by holding the weight before your body.
• Romanian Deadlifts: Focus on the hip hinge movement to strengthen your hips and improve your squat form. 

Each variation offers unique benefits and keeps your routine fresh. Adding variety to your training helps prevent plateaus and ensures you’re developing balanced strength.

For example, sumo squats benefit athletes needing more hip strength, while front squats help improve core stability and upright posture.

When and How to Add Weight to Your Squats

Ready to improve your squats? Start by adding light weights like dumbbells or kettlebells. This will allow you to increase resistance without compromising your form.

• Progress Gradually: Increase weight in small increments. Aim to perfect your technique at each stage before moving on to heavier loads.
• Maintain Good Form: Never sacrifice form for more weight. If your form breaks down, reduce the load and rebuild your strength.
• Use Spotters: Always have someone spot you for safety when doing heavy barbell squats.
• Incorporate Periodization: Change your training program every 4–6 weeks to avoid adaptation and continue progressing. 

Tracking your progress is another essential part of adding weight. Keep a training journal to record your sets, reps, and how the movement feels. This will help you recognize when to increase weight or focus on mobility and recovery.

Deep Breath and Core Engagement for a Stronger Squat

Proper breathing and core engagement can make a huge difference. These two elements stabilize your spine and help you generate more power during the squat.

• Breathing Technique: Inhale deeply before descending, then exhale as you push back up. This helps maintain intra-abdominal pressure ^[1], which supports your lower back.
• Core Bracing: Engage your core as if bracing for a punch. This stabilizes your spine and prevents it from collapsing under load.
• The Valsalva Maneuver: For heavier lifts, this technique creates even more stability by holding your breath momentarily during the lift. 

Focusing on your breathing and core engagement is a game-changer ^[2], especially as you progress to heavier squats. It’ll give you more control, reduce the risk of injury, and allow you to lift more efficiently.

Common Squat Mistakes and Corrections

Even with the best intentions, common squat mistakes can hinder your progress and increase the risk of injury. Here are some frequent errors and how to correct them:

• Mistake: Letting the Knees Extend Past the Toes
• Correction: Focus on keeping your knees in line with your toes. Push your hips back and down as you descend, ensuring your knees track over your toes without extending too far forward.

• Mistake: Not Engaging the Core
• Correction: Before you squat, take a deep breath and engage your core muscles. This will help maintain stability and proper form throughout the movement, protecting your lower back.

• Mistake: Not Using Proper Hip Mobility
• Correction: Emphasize using your hips to initiate the squat movement. Think about moving your hips back and down rather than just bending at the knees. This will help you achieve a more balanced and effective squat.

• Mistake: Not Keeping the Back Straight
• Correction: Maintain a straight back and keep your chest up as you squat. Focus on using your hips and legs to drive the movement rather than allowing your back to round or collapse.

• Mistake: Not Using Proper Ankle Mobility
• Correction: Ensure your heels stay grounded throughout the squat. Work on your ankle mobility to allow for a deeper and more stable squat position. This will help you maintain balance and proper form.  

Addressing these common mistakes and focusing on proper form can improve your squat mobility, enhance your performance, and reduce the risk of injury. Consistency and attention to detail are key to mastering the squat movement. ^[3]

Tips for Perfecting Your Form

Mastering your squat form takes practice and attention to detail. Here are a few additional tips to help:

• Feet Shoulder Width: Ensure your feet are shoulder-width apart to maintain balance and proper form.
• Film Yourself: Watching your squat from different angles can reveal issues you might not feel.
• Warm Up Thoroughly: Focus on dynamic stretches and mobility drills before squatting.
• Use a Mirror Sparingly: It helps check form, but try to develop body awareness without relying on it.
• Seek Feedback: Don’t be afraid to ask a trainer or experienced lifter for advice. 

The Benefits of Improving Your Ankle Mobility for Squats

Mobility work might seem tedious, but the benefits are well worth it:

• Increased Squat Depth: Better mobility allows you to squat deeper with control.
• Reduced Risk of Injury: A more mobile body can handle a more excellent range of motion without strain.
• Improved Performance: When your joints move freely, you can lift more weight efficiently. 

Conclusion

If there’s one thing I’ve learned, it’s that improving your squat takes a mix of patience and innovative training. Start small—focus on mastering these exercises to improve squat, and you’ll notice your squat getting better before you know it.

Whether chasing a deeper squat or aiming to lift heavier, the key is consistency. Keep working at it, and trust the process—you’ve got this!

And remember, the most important part is listening to your body. Progress will come if you stay dedicated and mindful of your movement. Take your time, enjoy the process, and celebrate every small victory.

For a great workout without any equipment, check out the Bodyweight Blender program here!

Frequently Asked Questions

How many squats per day?

It depends on your goal. For general fitness, 20-50 bodyweight squats work well, while strength training may involve 3-5 sets of weighted squats 2-3 times per week.

How can I improve my squats

• Focus on mobility (hips, ankles, and thoracic spine).
• Strengthen your core and glutes.
• Keep your chest up and knees tracking over your toes.
• Use progressive overload with proper form.

What is 5 4 3 2 1 squat form?

• A descending rep scheme where you do 5 reps, then 4, then 3, down to 1.
• Helps with strength progression and control.

How can I improve my weak squats?

• Identify weak points (e.g., core, glutes, quads) and strengthen them.
• Work on squat depth and mobility.
• Use pause squats and tempo squats for better control.