The squat is the kind of lift meant for developing lower body strength and its size. It gets you to your results, but there will come a point where you’ll feel like a dead man, as your muscles won’t cooperate with you anymore. Here are some different techniques to help your legs out:
Try single leg variations
It’s amazing that you can simply shift the work from both legs to one leg, cranking up the difficulty. The increased balance that the single leg squat demands makes them highly difficult, but they are worth it. Stick with them until you get better at it.
In a classic back squat, experts would tell you and suggest to point your feet forward. A small adjustment in your foot position can cause a shift in the muscles that you are working on quite significantly.
So try this: spread your feet and point your toes outward. This custom position is called the sumo squat, and it will make your hips and glutes stronger.
Pause at the bottom
Try pausing at the bottom of any type of squat. It eliminates the stretch reflex in your muscles, forcing the muscle to give more force to complete the squat. Some lifters find this to be a very effective technique, and they’ve even given it a name; the “Anderson Squat.”
Add half-reps from the bottom
Go down into a full squat, and then simply rise up halfway. Pause it there, and lower back before pushing up into the complete standing position. This kind of technique puts more stress on your muscles during your weakest point of the squat movement pattern.
Shift the load
That simply means to do the front squat instead of the back one. In comparison to the back squat, the front one gets the best out of the quads and gets more muscle activity from the hips and your lower back.
Make it explode
That’s another method: squat fast. Perform the squat just below your max strength. It can range between 40 and 70 percent of what you can give for each rep.