6 Squat Programming Tips

My clients don't perform back squats. It's not that I think they're inherently bad, I just think the risk outweighs the reward for most people. So, throughout this post, whenever I refer to the squat, I'm referring to the barbell box squat (watch the video below for a detailed breakdown).

This is one of over 400 exercise demo and tutorial videos from the Program Pro Certification. Go here to learn more.

With that being said, the following tips and guidelines can be applied to any type of squat variation you choose to program for your clients. For example, if you train powerlifters, or you are a powerlifter, the same principles can be applied to the back squat.

Ready to get started? Let's dive into six programming tips for a stronger squat.

These training methods are from the Program Pro Certification, the #1 Program Design Course for Fitness Professionals.

1. Technique First

Technique is the foundation that allows intensity to take place while offering the fastest and biggest return on investment. A simple adjustment to your client’s technique can add 10-20lbs to their squat in a single session. Accomplishing the same feat purely from a strength perspective could take months (if not years).

Consider programming the following for your beginner-intermediate clients to establish technique during the initial stages of their training:

• Low rep ranges. Technique breaks down when fatigue kicks in. Limit the reps to 3-5 per set and focus on quality over quantity. You might even consider reversing the reps and sets. For example, instead of 3 sets of 8, have your client perform 8 sets of 3. You get the same amount of volume without the inevitable fatigue (and thus, form breakdown) that comes with high-rep sets.

• Slow eccentrics. Most people don't know how to control their own body, let alone a barbell. A slow lowering of the bar (3-4 seconds) teaches your clients how to control the weight through a full range of motion.

• Isometrics. If you've ever seen someone squat for the first time, you'll notice a lack of stability. In addition to slow eccentrics, have your client pause for 2 seconds once they've reached full depth.

2. Prioritize the Squat in Your Program

The best programs prioritize. Read 5 Ways to Improve Your Programming, where I break down the importance of priority exercises and how you can implement them into your programs for better long-term results. In addition to a myriad of other benefits, priority exercises provide direction and continuity between training phases.

If your client wants a stronger squat, make it a priority by:

• Starting the session with the squat. If it’s important, do it first.

• Increasing overall volume for the squat. Add another squat session to their weekly training split and/or increase total reps/sets performed.

• Decreasing overall volume for other exercises. If your client's worried they'll lose strength in the other lifts, don't stress. It takes way less volume to maintain strength than it does to build it.

• Including supplemental and accessory exercises that improve the squat. I’ve included some of my favourite's below.

Best Supplemental Squat Exercises

These are movements that mimic the squat and should be included after the squat has been performed or in substitution for the squat.

• Barbell Box Squat - at various heights and stance widths

• Barbell Pin Squat - at various heights to increase lockout strength

• Anderson Squat - at various heights to strength potential from the bottom of the squat

• Barbell Squat with Bands or Chains - improves lockout strength since the load increases through accommodating resistance towards the top of the squat as the chains or bands lengthen

• Barbell Reverse-Banded Squat (Future Method) - improves lockout strength given the assistance from the bands at the bottom of the squat

Best Accessory Squat Exercises

These are exercises that target the major muscles used in the squat (quads, glutes, hamstrings, lower back, core, upper back) and should be included after the main squat and/or supplemental exercises have been performed.

Quad Accessory Exercises

If you notice your client is struggling at the top of their squat, where the quads are most active, consider including these exercises in their program:

• Goblet Squat

• Rear Foot Elevated Split Squat

• Step-Up

Glute Accessory Exercises

If you notice your client is struggling at the bottom of their squat, where the glutes are in a stretched position, consider including these exercises in their program:

• Barbell Hip Thrust

• Walking Lunge

• High Step-Up

Hamstring and Lower Back Accessory Exercises

If you notice your client's legs can handle more weight than their lower backs can tolerate (i.e. their lower backs are weak), consider including these exercises in their program:

• Barbell and Dumbbell RDL Variations

• Nordic Curl

• Swiss Ball or Slider Hamstring Curl

• Low Back Extension

• Reverse Hyperextension

Core Accessory Exercises

If you notice your client is struggling with overall stability and strength, consider including these exercises in their program:

• Hanging Leg Raise

• Ab Rollout

• Weighted Plank or RKC Plank

Upper Back Accessory Exercises

If you notice your client dips forward at the torso during their squats and have trouble supporting weight in a front rack or back position, consider including these exercises in their program:

• Band Pull Apart

• Row Variations

• Face Pull

3. Include Upper Back Work 3-4 x Per Week

A strong upper back provides a shelf for the barbell to rest on during squats and should therefore be a top priority in your program. What’s more, the small and often neglected muscles of the upper back recover faster and can be trained more frequently throughout a microcycle (training week).

In addition to the upper back, be sure to include rows and mid back work into your clients' programs at least 1-2 x per week. This includes dumbbell rows, chest-supported rows and TRX rows among other variations.

4. Train the Hell Out of the Glutes

Include glute-specific exercises 2-3 x per week, using a combination of heavy, moderate, and light resistance for adequate mechanical tension, muscle damage, and metabolic stress to the glutes.

Sample Squat Workout

A. Barbell Box Squat 3 x 3 = Priority

B. Barbell Snatch Grip RDL 3 x 8 = Supplemental

C. High Step-Up 3 x 8 = Accessory

D1. Ab Rollout 3 x 10 = Accessory

D2. Side Lying Abduction 3 x 20 = Accessory

5. Train Low, Medium, and High Rep Ranges

Trainers often get stuck in the rut of programming the same 3 sets of 10 or 3 sets of 5 (and it works…until it doesn’t).

While it’s important to stick to a rep range long enough to elicit adaptation, consider using an approach that allows for greater variety throughout your programs (especially for your more advanced clients).

This prolongs the dreaded plateau and keeps your clients excited about their program, given the variety of training exposures.

An approach that I use often with my own clients is undulating periodization. This is just a fancy way of saying the reps go up and down throughout the program, either on a daily (DUP) or weekly (WUP) basis.

Sample DUP Program

Day 1 = Barbell Box Squat x 5RM (work up to a 5 rep max, using what's known as the sub max effort method)

Day 2 = Barbell Box Squat 8 x 2 (using light weight, around half of your max, focusing on explosive reps using what's known as the dynamic effort method)

These sessions would typically be scheduled on Monday and Thursday or Tuesday and Friday. You can schedule them whatever days you want, as long as they're separated by 72 hours or 3 days.

Sample WUP Program

Week 1 = Barbell Box Squat 4 x 8

Week 2 = Barbell Box Squat 3 x 5

Week 3 = Barbell Box Squat 6 x 2

Week 4 = Barbell Box Squat 3 x 3

Using the WUP model, you would add load each month following the same rep ranges.

Both work. The approach you choose will depend on your client’s goals and program.

6. Perform Quality Ramp-Up Sets

It's baffling to think that some people stroll into the gym after sitting at a desk all day and immediately start squatting 135lbs. Yet, the strongest athletes in the world begin their session with an empty barbell, after they've performed a dynamic warm-up, including foam rolling, mobility, and power or activation work.

The idea is to prepare your client for their working sets as you progressively ramp up in the intensity each set. One way to do so is the "5-4-3-2-1 Ramp Up".

For example, let's say your client is squatting 225lbs for 3 sets of 5 today.

• Empty barbell x 8-10 (always start the session by grooving the pattern with an empty barbell)

• 95lbs x 5

• 135lbs x 4

• 185lbs x 3

• 215lbs x 2

• 225lbs x 1 (this primes the nervous system before your client performs their working sets)

Sample 12-Week Squat Program (Beginner - Linear Periodization)

This squat program utilizes basic linear periodization, where intensity increases as volume decreases. This is a great program for beginners as it uses the progression-regression model and gradually builds your clients up to the full barbell variation. Remember, you need to earn the right to squat with a barbell.

Weeks 1-3 = Goblet Box Squat 4 x 8-10*

Weeks 4-6 = Barbell Front Squat (Hands-Free) 3 x 6-8

Weeks 7-9 = Barbell Front Squat 3 x 5

Weeks 10-12 = Barbell Box Squat 3 x 5

*The goal is to add load to the goblet squat each week and/or increase the ROM by squatting from a lower box.

Use Templates to Design Better Programs in Less Time

Programming is an essential skill for trainers. Without it you won't get results, referrals, or a reputation as the go-to trainer. Which is why I built the Program Pro Certification.

When it comes to programming - success leaves clues.

And templates allow you to build off of past successes.

Learn how to design better training programs in less time with my FREE 12-Week Plug and Play Program Template. Just enter your name and email for instant access.