Squat Progressions for Strength: A Step-by-Step Guide for Safer, Stronger Lifts
At Cuirim Sports Recovery, we often say that how you squat says a lot about how you move—and how well you move often dictates how well you perform, recover, and stay injury-free. Whether you’re a high school athlete, weekend warrior, or an active adult trying to stay strong and mobile, the squat is one of the most foundational movements in your toolbox. But simply dropping into a barbell squat isn’t the goal—progressing toward it with purpose is.
This blog walks you through a smart, structured squat progression designed to help you build confidence, prevent injury, and ultimately get stronger in a way that actually carries over into real life and sport.
Why Squats Matter (Especially for Active Adults and Athletes)
Squats do more than just build leg strength. They improve hip mobility, core stability, and balance, while engaging multiple muscle groups across your entire body. This is why squats show up in everything from elite training programs to physical therapy rehab—because they mirror how we move in the real world: sitting, standing, jumping, lifting.
But because the squat can be complex, diving in too fast (or too heavy) without proper progression is one of the easiest ways to reinforce bad mechanics or end up with nagging pain.
Foundational Principle: Squat Progressions Are About Stability First, Load Second
A common mistake we see is thinking that strength is all about how much weight you can lift. But strength without stability is like building a house on sand—it may stand for a while, but it won’t last.
Each step in the squat progression introduces a new challenge, either by reducing external stability or increasing the demand for internal control against greater load. At every level, the goal is the same: maintain proper form by using the whole foot, engaging the core to keep your spine stable, and executing the movement with control.
Step-by-Step Squat Progressions
1. TRX-Assisted Squat: Learning to Load the Hips
We start with the TRX squat because it reduces the amount of body weight you have to manage. The TRX handles give you a light assist, which helps new movers or those rehabbing injuries learn to:
Sit back into the hips to activate the glutes
Keep the heels grounded
Go through a full range of motion with proper core activation and balance
We often stay at this level until a person stops using their upper body to pull themselves up with the TRX and begins moving smoothly with their own strength while keeping good form throughout the whole movement
2. Bodyweight Squat: Building Stability Without Support
Once you no longer rely on the TRX, the next step is controlling your own body through space. Here, we focus on:
Keeping the full foot on the ground (no heel lift)
Avoiding forward chest lean
Tracking the knees in line with the toes
Engaging the core for upright posture
This phase is where we clean up form. Any issues here—like knees caving in or instability throughout the movement —need to be addressed before adding weight.
3. Goblet Squat: Introducing Load and Postural Demand
Now we begin to add resistance with a goblet squat, usually using a kettlebell or dumbbell. Holding the weight in front does three things:
Challenges your core to stay upright
Protects low back from spinal flexion
Encourages deeper squat depth while keeping proper form by acting as a counterbalance
We look for control, tempo, and balance. If someone is tipping forward, falling back, or letting their heels rise, it could signal mobility limitations (like ankle range of motion) or weak links (like glutes or core).
4. Smith Machine Squat: Practicing Bar Positioning Safely
When the goblet squat looks solid and the patient can handle a load similar to the smith machine bar (e.g., 25-30 lbs), we transition to the Smith machine. It’s not about ego lifting—it’s about preparation.
The Smith machine helps:
Introduce a back-loaded squat with safety
Remove balance as a variable so form can be refined
Build strength with a fixed path before tackling free weights
This is where patients really start to “feel” what it’s like to control a loaded movement with better posture and alignment.
5. Barbell Back Squat: Full-Body Strength in Action
Once all the previous stages are controlled and the patient has the strength to handle the barbell (usually 45 lbs), we graduate to the full barbell back squat.
This is where everything comes together:
Core control
Balance
Mobility
Strength under load
Progressing to this level too soon is what leads to poor form, pain, and plateaus. But earning it with solid movement mechanics builds strength that’s sustainable—and transferable to sport and life.
When to Progress (Or Regress)
Progression isn’t about rushing. It’s about readiness. Signs someone is ready to move forward:
They no longer rely on external support (like TRX straps)
They maintain proper form under current load
They perceive the movement as easy, and their mechanics confirm it
They can feel like they have a few reps left in the “tank”
Conversely, if they’re struggling with posture, losing balance, or “muscling” through the movement, it’s time to pause or even step back.
Red Flags to Watch For (And What They Reveal)
The squat isn’t just a strength-builder—it’s a diagnostic tool. Common breakdowns tell us a lot:
Knees caving in: Often a sign of glute weakness, hip flexor tightness, or limited ankle mobility.
Heels lifting: May indicate ankle mobility limitations
Excessive forward lean: Could be poor core control, Hip mobility or compensation for longer femurs
Falling backward in goblet squat: Likely due to mobility restrictions in hips, ankles or lack of midline stability
These indicators guide our next steps—whether that’s more mobility work, glute strengthening, or using a heel wedge.
Why We Use This Approach at Cuirim Sports Recovery
We don’t just chase personal records—we build resilient movement patterns that last. Our progression model is about:
Understanding the why behind each phase
Adapting the squat to the individual’s goals and limitations
Empowering our patients to feel confident in their own strength
We use squats not just to build strength—but to identify what’s holding you back and build a plan that fits your body and life.
Final Thoughts: Build Strength That Lasts
Squatting is more than a gym exercise—it’s a movement skill that impacts everything from performance to posture to everyday function. Rushing the process might get you to a barbell faster, but it won’t build the kind of strength that lasts.
At Cuirim, we guide you through the right steps, at the right time, with the right coaching—so you can move better, train smarter, and live stronger.
Coming Soon: Why Single-Leg Squats Matter Too
While bilateral squats (using both legs) are a foundational part of any strength and rehab program, they’re only half the story. Real-world movement—whether it’s running, jumping, cutting, or climbing stairs—is often done one leg at a time.
That’s why incorporating single-leg squat variations and progressions is essential for developing true strength, stability, and injury resilience. These movements challenge your balance, expose asymmetries, and build the kind of control that bilateral squats can’t fully address.
In our next post, we’ll break down how to progress single-leg squat exercises safely and effectively—and how to build a well-rounded lower body program that keeps you strong, stable, and sport-ready.
👉 Stay tuned—and if you’re ready to dial in your squat mechanics now, be sure to check out our YouTube playlist on squat progressions or schedule a session with our team today.