8 ways to strengthen your squat

With these technical upgrades and training secrets you can take your squat to a whole new level

The squat is the king of strength exercises, delivering a powerful stimulus to your glutes, quads, hamstrings and entire core. But it can also leave you quickly hitting a frustrating plateau. There are many factors which might be limiting your squat performance, from poor form to muscle asymmetries and even confidence. Here's how to improve on all of them...

FINE-TUNE YOUR FORM

One of the most common limiting factors when squatting is poor form. Even if you've been squatting for years, you can still make subtle improvements. Squatting in front of a mirror, or asking a mate to film you, can help you to identify common mistakes.

"Back squats are an exercise where you quickly see form slipping if you add too many plates, or when your concentration starts to drop," warns strength coach Mitch Raynsford of P3RFORM. "An early hip lift is a common issue. If your hips rise faster than your torso, it forces you to recruit your lower back and puts extra strain over the legs. Valgus knee movement - when your knees collapse inwards as you lift - is another issue, as it puts huge stress through the medial (inner) border of the knees and ligaments." But you can correct these limiting issues by bracing your core. "Breathe deeply into your gut and keep abs braced throughout the movement," says Raynsford.

"Lower for a three-second count, allowing your knees to rack over your toes, while not caving into the middle, and keep your chest high. Then holding that firm, controlled stance, drive your feet into the floor, and rise with your hips and your chest at the same time."

SWITCH TO FRONT SQUATS