Squats are the king of all lower body exercises. Maybe the king of all exercises. 🤯
However squats can also be very difficult to get right. Especially for beginners who have not had the proper training.
If you’re asking yourself “Why is my squat so weak?” then here are some tips we have.
Four Reasons You May Have a Weak Squat
1. Ankle Flexibility Issues
Maintaining a good squatting position requires your knee to travel forward and your ankles to flex properly to prevent your knee from traveling too far forward.
However, if you have inflexible ankles, your knees might lean forward excessively or collapse at the bottom.
The best way to improve your ankle flexibility is to simply work on it.
We advise getting an ankle stretching device like this but also keep in mind you can simply spend 5 to 10 minutes a day and a deep squat which will also help your ankle flexibility.
💡 Quick Tip: This product will definitely help improve your ankle flexibility over time
Vive Foot Rocker
2. Using Weight That Is Too Heavy for You
This is one of the biggest mistakes that people make with the squat.
It's important to not increase the weight too quickly. You want to follow a smooth linear progression. Don't get obsessed with just lifting as much weight as possible.
Instead focus on lifting as much weight as possible while also maintaining good form.
Also consider getting real training on how to squat properly. We highly recommend looking for starting strength type schools in your area.
3. Your Body Is Not Recovering Quickly Enough
This is another massive issue people face when trying to increase the amount of weight that they're squatting.
Your body needs to be able to recover. What that means is getting enough sleep and the nutrients your body needs in order to build more muscle.
Here are some of our top tips on recovering quickly:
- Get enough protein. Get 1lb of protein per pound of body weight. Check out our favorite protein here.
- Go to sleep earlier so you wake up naturally. This is key. Do it.
- Water, drink it. Shoot for a gallon a day. Try using a gallon water holder like one of these.
- Check your testosterone levels if you are over 40. We recommend going to a doctor first but you can also check out natural supplements like this.
4. Not Working Out Enough or With the Proper Routine
Many people do not realize that you have to maintain a consistent and proper training routine in order to increase the amount of weight you can squat.
This is serious training. This is not something you can just go in casually once a week, do whatever you want, and still make progress.
Find and maintain a proper training routine. Once again we highly recommend the Starting Strength book as a good resource for beginners.
💡 Quick Tip: The book that brought back the big three lifts!