Why is My Squat So Weak and How Can I Improve it?

Doing squats is the perfect example of exercises that involve many muscle groups at once. Many professionals advise doing squats for the sake of better shape and stronger hip and lower limb muscles. 

However, being of such importance, doing it requires proper training and adjusting for the technique itself. This, in addition to other reasons, might contribute to having difficulties doing squats. 

Therefore, if you’re asking yourself “Why is my squat so weak?” then the following reasons might give a key to the issue you’re facing. 

Four reasons you have a weak squat

The squat exercise is composed of many moves, in addition to the primary position, which might not be adjusted well to carry a good lift. In the following, we’re going to explore some problems you might face during the exercise.

  • Inflexible Ankles: a good squatting position requires your knee to travel forward with a good control. However, if you’re having inflexible ankles, your knees might lean forward excessively or collapse at the bottom.
  • Using Weight that is too heavy for yout: it is not correct at all to carry excessive weight than you can bear. If your body is not ready for this, your performance of every squat will not be correct, it’s important to care for the quality not the quantity. 
  • Your body is not recovering well: this is an important problem for anyone not just those who are performing squatting. Your body will not recover well if it’s in a constant fatigue and muscles being torn daily. 
  • Flaws in the schedule or the frequency: some people experience slow progress in squatting because of the random schedule of their exercises.

How to improve you weak squats

  • Rest well: You need to rest and sleep very well to allow the recovery process to take place in these times. In addition, diet is an important factor, and if not well adjusted, your progress would be very slow.
  • Work on your ankles: Perform ‘Standing Calf Stretch’ between every set of squats. It’s an important exercise to increase the mobility of your ankles for a better squatting performance. 
  • Schedule your exercises: It’s important to create a good schedule and stop doing it randomly. In addition, you need to double up the frequency if you’re having a gap between the deadlift and the squat exercise.
  • Try the lower bar position: Doing squats with a higher bar position requires you having strong hip and upper back muscles, which might be difficult sometimes. However, with lower bar position, the effect will be on the core strength. 
  • Work on your general body strength: As we mentioned before, squatting isn’t just moving one muscle of the body. Thus, it’s important you have a strong core and hip muscles.
  • Take it slowly: the technique of squatting exercise is of much importance to ensure working the right muscles. Therefore, to ensure doing perfect squats, start with little weight and progress easily.