Squat Max Calculator

Understanding Squat Max Training

The squat is a fundamental compound exercise that develops lower body strength, muscle mass, and overall athletic performance. Understanding your squat max helps optimize training and ensure safe progression.

Types of Squats

Back Squat

The standard barbell squat variation:

Front Squat

Alternative variation with unique benefits:

Overhead Squat

Advanced variation for athletes:

Proper Squat Form

Setup Fundamentals

Movement Pattern

Training Intensity Guidelines

Strength Development (85-95% 1RM)

Hypertrophy Focus (70-85% 1RM)

Common Technical Errors

Avoid these squat mistakes:

Progressive Overload Strategies

Methods to increase squat strength:

Squat Variations for Development

Supplementary exercises:

Recovery Considerations

Important factors for squat recovery: