3 exercises to break the plateau and return to evolve in the squat

Along with the deadlift and bench press, the squat forms the “gold trio” of iron. They are the three most emblematic and important exercises, present in almost every workout of powerlifting and bodybuilding.

In squatting, the most common recommendation for those who want to use increasing loads or to do more reps for each session is to exercise more often or increase the volume (number of sets) each session.

But although these techniques are very effective for beginner athletes and even some middlemen, but the same is not true for more advanced athletes.

This is because exhaustive repetition of the same movement, without variations, can cause imbalances and muscular weaknesses, which will at some point cause you to reach a plateau in the exercise, becoming stagnant in charge and intensity.

To break this plateau and get back into exercise, you need to put pride aside and recognize those weaknesses and imbalances, because only then will you be able to overcome them.

Once you’ve done that, you can make variations of the squats that will correct the problem, and in a little while you’ll be adding weights and reps to your series again.

Want to know some exercises that can help you solve this problem and make you break the plateau of the squat? Then connect:


1- Front Squatting

front squat


To develop and increase the strength of the quadriceps, abdomen and upper spine, and also improve the “conventional” squat technique, do frontal squats!

It is not by chance that LPO athletes do this exercise. It helps to develop a good footprint and also the stability of the movement called a pitch.

But in addition, if you look at the legs of weightlifters, you will notice that they have giant quadriceps, and this is due in large part to the frontal squat.

The very position of the bar during this exercise forces you to change the posture, which obviously affects the muscle activation during the movement, increasing the work of the back and core.

This is undoubtedly a variation of the squat that you should eventually do – either to break the plateau, or to avoid hitting it.

Bottoms Up Squat

The Bottoms Up Squat is an inverted squat. Rather than start and end up standing, you begin and end the crouched movement – as shown in the video above.

It’s a great way to improve your performance in this “conventional” squatting phase by improving your technique and increasing your speed to get off the ground and back to the starting position.

In addition, it will also increase your overall strength, allowing good gains in “conventional” squats, and works intensely on the buttocks and hips.

If you’ve never done this exercise, call a Physical Education professional to accompany you, because even with the need of the rack, it’s harder than it looks.

3- Forward Reverse


Reverse advancement is one of the most underestimated lower limb exercises out there – wrong, of course.

This exercise is excellent for increasing flexibility, motor coordination and, of course, also for strength and hypertrophy of the main involved muscles – glutes, quadriceps and posterior thighs, among others.

Another interesting point of this exercise is that it allows unilateral work of the legs, which is great for correcting any imbalances and weaknesses on one side or the other.

The possibility of doing this exercise without load or with dumbbells, kettlebell and even the bar (in the back) still makes it more complete, efficient and versatile.

If you are stagnant in the squat and can no longer increase the load or number of repetitions, you have reached the plateau of this exercise.

Try to find out the cause and work to overcome them! The above exercises are sure to help. And of course, do not forget to always have a Physical Education specialist close by!

Adriano Antonio Rodrigues Silva

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