How to Increase Your Squat Strength

If you are struggling to increase the weight on your squat. Here are 3 exercises to help improve that.

Exercise 1: Leg press

Has the same mechanics as a squat. But in this movement we don’t utilise our core and lower back to stabilise

1. Set the stopper to just under parallel (when your legs get to a 45 degree angle)
2. Feet position should be the same as you squat. For example close stance or a shoulder width stance.
3. Un-rack the platform and bring it down to until your knees and hips are parallel. Then drive it back up. Do not lock your legs out at the top of the movement

Exercise 2: smith machine squat

Similar to the leg press, this takes out the stabilising element of the movement. Which allows us to to focus on tension in our legs

1. Rest the bar the same way as you would do a squat. Feet want to be slightly forward and about hip width apart.
2. Try to sit as low down as possible and drive back up.

Exercise 3: Leg extension

This is an isolating movement. This allows you to hit the quads, to help improve strength.

1. set the seat so there’s a little gap between your knees and the seat.
2. Set the pad to be rest on the ankles.
3. drive the pad up to get full tension into the quads. Don’t fully lock out
4. Come down slowly keeping constant tension through out the whole movement.

Now you can build your strength up, make sure you send us your new improved squat levels and see which of our t-shirts you can unlock!

🥉 Bronze level is 70k g for men and 30k g for women.

🥈 Silver level is 130k g for men and 70k g for women.

🥇 Gold is 220k g for men and 120k g for women.

We look forward to seeing your videos! 💪