5 Exercises To Improve Squat Technique

Key Takeaways

You’ve landed on the perfect guide that’s going to change your squat game forever. These 5 exercises to improve squat technique are the secret sauce to taking your lower body strength to a whole new level! Dive in to find:

  1. Five bang-on exercises to help you ace that squat technique.
  2. Tips to get them right and avoid rookie mistakes.
  3. How each exercise targets specific muscle groups.
  4. Confidence. Yes, confidence! ‘Cause knowing you’re doing it right will skyrocket your gym confidence.

Ready to crush it? Let’s roll!

Exercise 1: Goblet Squat

How does it help?
The goblet squat is all about maintaining an upright torso. It’s a fantastic precursor to the barbell squat and aids in improving your overall squat posture.

How to do it:

  1. Hold a dumbbell or kettlebell close to your chest with both hands.
  2. Stand with your feet shoulder-width apart.
  3. Begin by pushing your hips back, and then bending your knees.
  4. Squat down until your thighs are parallel to the ground, or as far as you comfortably can.
  5. Push back up to the starting position.

Targeted Muscles: Quads, glutes, and core.


  1. Keep your chest up and back straight.
  2. Make sure your knees don’t go past your toes.
  3. Engage your core throughout the movement.

Exercise 2: Box Squats

How does it help?
Box squats train you to sit back into the squat, focusing on the hip hinge, and strengthening the posterior chain. It’s a perfect exercise to improve squat form.

How to do it:

  1. Start by setting a box or bench behind you.
  2. Stand in front of it with feet shoulder-width apart.
  3. As with a regular squat, begin the movement by pushing your hips back.
  4. Lower yourself down until you’re sitting on the box.
  5. Pause, and then explode up, returning to the starting position.

Targeted Muscles: Hamstrings, glutes, lower back.


  1. Make sure the box is at a height where your thighs are parallel at the bottom of the movement.
  2. Don’t just plop down on the box; control your descent.

Exercise 3: Front Squats

How does it help?
Front squats place the weight in front of you, forcing your body to maintain an upright posture. It’s a great exercise to improve squat form by engaging the core and upper back.

How to do it:

  1. Start with a barbell resting on the front of your shoulders.
  2. Your hands should be up and elbows pointing forward.
  3. Perform a squat while keeping the weight on your heels and maintaining an upright posture.
  4. Rise back up to the starting position.

Targeted Muscles: Quads, upper back, core.


  1. Make sure your elbows stay up throughout the move.
  2. Go as deep as you can while maintaining form.

Exercise 4: Bulgarian Split Squats

How does it help?
This exercise enhances single-leg strength and stability, addressing imbalances. Plus, it challenges your core!

How to do it:

  1. Stand a couple of feet from a bench with your back to it.
  2. Extend one leg back and place your foot on the bench.
  3. Lower into a lunge, making sure your front knee doesn’t go past your toes.
  4. Push through your front foot to return to the starting position.

Targeted Muscles: Quads, hamstrings, glutes, and core.


  1. Keep your torso upright and core engaged.
  2. Make sure your front foot is far enough forward to prevent your knee from moving past your toes.

Exercise 5: Pause Squats

How does it help?
This one’s all about control and building strength in the squat’s most challenging position. By pausing, you eliminate momentum, making your muscles work harder.

How to do it:

  1. Get into a regular squat stance.
  2. As you squat down, pause when your thighs are parallel to the ground.
  3. Hold for 2-3 seconds, then push back up.

Targeted Muscles: Quads, glutes, core.


  1. Keep the weight in your heels during the pause.
  2. Maintain an upright posture and avoid leaning forward.


  1. How often should I incorporate these exercises to improve squat technique?
    Start with twice a week, giving ample rest between sessions.
  2. Can these exercises help if I’m experiencing squat-related pain?
    They can help in improving form, which may alleviate some pain. But always consult a physiotherapist or trainer for pain-related concerns.
  3. I’m a beginner, should I start with weights?
    Begin with bodyweight. As you feel more confident, gradually add weights to the exercises.
  4. Why is squat form so crucial?
    Proper squat form ensures you’re targeting the right muscles and minimizes the risk of injuries.
  5. Are pause squats harder than regular squats?
    Yes, because they eliminate momentum and make the muscles work harder.
  6. Can I do all five exercises in a single workout?
    Certainly! Just ensure you’re not overexerting and give yourself time to rest.
  7. How do I know if I’m doing the squat correctly?
    Getting feedback from a trainer or filming yourself can provide insights into your form.
  8. Do I need any special equipment?
    While some exercises require basic gym equipment like dumbbells or barbells, many can be modified to be done with bodyweight or household items.
  9. What should I do if I find one leg weaker than the other?
    Incorporate single-leg exercises, like the Bulgarian split squat, to address imbalances.
  10. How does core strength relate to squat technique?
    A strong core helps maintain an upright posture during squats and improves overall stability.

There you have it, champs! Whether you’re looking to perfect your squat or you’re just getting started, these 5 exercises to improve squat technique are your ticket to becoming a squat pro. Give them a shot, and let AH7 be part of your fitness journey. Happy squatting! 🏋️‍♂️💪

Leave a Reply

Your email address will not be published. Required fields are marked *