gain muscle with squats

If your plan is to gain muscle with squat, then this article is for you. Squat is beneficial for any kind of purpose, whether you want to grow, cut or gain strength, squats will get you there.

The squat has a strong strengthening effect, it will make your whole body stronger while having a positive effect on all your basic lifts.

Squat is a joint exercise that uses most of the body’s muscle group; as a result large amounts of muscle groups are used, causing the body to increase the production of anabolic hormones.

A study by the University of Texas found that doing squats increases testosterone and growth hormone making it the king of all exercises.

To gain muscle with squat comes with huge benefits such as;

Squat benefits # 1 – Squats are a highly functional lift

A squat is a basic movement pattern that people have been practicing for millions of years, strength developed from squats can be highly efficient not only in the gym but can also carry over into daily activities.

Squat benefits # 2- Squats activates many muscle groups

Squats activate the majority of muscle groups simultaneously such as the quads, glute, hamstrings, spinal erectors, abs, oblique and calves.

Squat benefits # 3- Squats improves athletic performance

Gaining strength and stamina in squats is an important way to improve your athletic performance because it allows you to build the strength of the hip extensor which can be used in sports in sprinting activities and vertical jumps.

Squat benefits # 4- Squats reduces the risk of injury

Incorporating squats into your overall exercise program also helps to strengthen muscles, tendons and bones which will reduce the risk of injury.

Squat benefits # 5 – Squats strengthens the core

During the entire squat movement, the spinal muscles work hard to keep the body upright and support back, this improves the overall core strength which carries over to improve strength and performance of other exercises, protects the lower back from injury and stimulates muscle hypertrophy in the obliques and abdominals.

Squat benefits # 6 – Squats builds big legs

Squats focus on developing big legs; build lower body strength and muscle mass.

Squats benefits # 7 – Squats builds strength

Squats are a good indicator of strength which is why it is among the top 3s of the power lifting competition. No other lift builds up muscle mass in general like squats. It is a real measure of strength.

Variations of squats

To gain muscle with squats, you have to incorporate different variations into your routine. There are many variations of this amazing exercise that you should incorporate into your routine.

  • Back squats

The back squat is one of the traditional mass building exercises for the lower body developing all four quadriceps. The back squats work well for improving athletic performance as it works all muscle groups.

gain muscle with squats

How to do the back squats

  • Step under a loaded barbell in a squat rack, let the barbell rest across the back of the shoulders.
  • Hold firmly onto the bar, raise up to lift off the rack.
  • Maintain a straight back and a raised chest, then bend your knees and lower yourself until your thighs are parallel to the floor, pausing when you reach that point.
  • Then drive through the heels to stand back to the starting position.

Note: The position of the feet determines the area of ​the thighs you work on while doing squats. Wide stance works the inside of the thighs, while a narrow stance works the outside more.

  • Front squats

Front squats target the quadriceps more than traditional back squats, but they still work the glutes and hamstrings. It forces the body in an upright position of the thoracic extension which develop posture, spine, scapular adductor and leg muscles.

gain muscle with squats

How to do the front squat

  • Step up to the barbell in the squat rack, bring your arms under the bar, letting it rest under the shoulder.
  • Cross the arms and grasp the bar with your arms to control it, keeping the elbows high.
  • Lift the weight off the rack, take a deep breath, tighten the core keeping a straight back and your chest up.
  • Lower yourself until your thighs are parallel to the floor by bending your knees.
  • Drive yourself through the mid-foot to stand up out of the squats.

Sissy squats

The name has nothing to do with the gender of people who perform this exercise. In short, real men do this exercise. The sissy squats place more emphasis on the quads by most of the involvement of the glutes and hamstrings, and also strengthening the core and building the hip flexors.

How to do the sissy squats

  • Stand upright with feet shoulder width apart holding on to a bench or other support.
  • Bend your knees slightly and tilt the body backward, engage your core and keep the body upright.
  • Raise your toes and lower your body in a squat.
  • Squat as low as possible without losing balance.
  • Pause for a moment, then return to your starting position.
  • Then, repeat.

Overhead squats

Overhead squats can be a great way to work on your lower body while also improving your balance and mobility. Overhead squats also work the muscles in the upper back, shoulders, and arms. Your range of motion will vary slightly with this type of exercise, so correct technique is important.


How to do the overhead squat

  • Step under the barbell in a squat rack, place the barbell across the back letting it rests on the traps just as if you were about to perform a squat.
  • Then, take a small step back from the squat rack and stand up straight with your feet and shoulder width apart.
  • Inhale and brace your core before bending your knees and gripping the barbell with hands wider than shoulder width. In an explosive movement, drive the barbell up over your head while simultaneously extending your knees and hips.
  • Note: the bar should be positioned slightly behind the head and the arms fully extended.
  • Squat down slowly until your thighs are parallel to the ground.
  • Drive through your heels, exhale as you rise to stand back up, and then gradually lower the weight to your shoulders.
  • Note: Only use a weight that you are comfortable with so as to maintain proper form.

Zercher’s Squat

If you push through the discomfort, this exercise will completely transform your body, this exercise can build big quads, give you huge traps and work the core, it is one of the workouts out there which is rare for people who even lift, though the zercher squats can be uncomfortable, you will still reap amazing benefits from this workout.

How to do the zercher squats

  • Insert the barbell into the crooks of your elbows.
  • While maintaining an upright position, squat until the bar touches your thighs.
  • Then drive upwards straight back to the starting point.
  • Note: when doing a zercher squat, wear a long-sleeved shirt and consider placing neoprene knee sleeves around your elbows to prevent discomfort during this.

Hack squat

The hack squat is a machine-based exercise that works the leg muscles but mainly focuses on the quads. The hack squat, on the other hand, can be an effective movement for building lower body strength and mass because it allows you to load more weight than the back squat.


How to do the hack squat

  • Place the desired weight on the machine and lie down on it, with your shoulders against the pads and your back flat against the platform.
  • Keep your head up and grab the handles with your feet shoulder width apart and toes slightly pointed outwards and forward
  • Keep your knees bent and lower the weight steadily by bending your knees until your thighs are approximately at 90 degrees while holding the handles.
  • For a brief moment, pause at the bottom.
  • By driving into the platform and extending the knees and hips, reverse the movement.

Bulgarian squat

This single leg variation focuses one leg at a time, targeting all the same muscle groups as it does during the squats but with greater emphasis on the quadriceps and core. This one-leg squat variation also improves your balance.

How to do the Bulgarian squat

  • Place your foot a few feet behind you on a bench or on a raised platform.
  • Keep your torso straight up, tighten your abs, slowly lower your leading leg toward the floor until the thigh is almost horizontal or when your back knee touches the floor.
  • Drive up back to the starting position.

Tips for properly executing the squat

To gain muscle with squat, maintaining proper form is essential to avoid injury. Always keep your chest, shoulders, and back straight as this not only hinders growth but also makes you prone to injury.

Final thoughts on how to gain muscle with squat

If you want to gain muscle with the squat, you have to get rid of the excuses and incorporate them into your routine. Whether you want to grow, cut or gain strength, squats will get you there. You won’t only build big legs; you will also lift better and increase overall body weight and gain strength.

Do the squats.