If you find yourself getting stuck at the bottom of the squat, struggling to stand up after reaching depth, you’re not alone. This weak point can be caused by slow descent speed, poor strength in the low-end range, or inefficient use of the glutes and quads. Here’s how to fix it.
One major cause of getting stuck is descending too slowly, which reduces the effectiveness of the stretch reflex.
Fix: Review our Squat Pillars series, specifically "Treat 135 Like Your Max, Your Max Like 135," which emphasizes an aggressive yet controlled descent.
Why it matters: A quicker descent (without losing tension) allows you to take advantage of the elastic energystored in your muscles, helping you rebound out of the hole.
If your descent speed is not the issue, then building low-end range strength is key.
Tempo Squats
Best for: Lifters who rely too much on bounce out of the hole.
How to do it: Lower slowly for 3-6 seconds before standing up.
Why it works: Increases time under tension, improving control and strength at the bottom.
Pause Squats
Best for: Lifters who lose tension at the bottom.
How to do it: Pause for 2-5 seconds at the bottom while keeping your legs actively engaged (not just sitting passively).
Why it works: Builds specific strength in the weakest position.
Dead Squats (Anderson Squats)
Best for: Developing explosive strength from a dead stop.
How to do it: Start with the bar on pins at the bottom position and perform single reps only.
Why it works: Removes the stretch reflex, forcing pure muscular strength development.
Your glutes play a huge role in generating force from the bottom. If they’re weak, you’ll struggle to extend your hips efficiently.
Barbell Glute Bridges / Hip Thrusts
Best for: Glute activation and strength development.
How to do it: Use moderate to heavy weights for 6-15 reps.
Why it works: Helps reinforce hip drive, making it easier to extend out of the hole.
Improve descent speed: Faster (but controlled) descent helps maximize rebound.
Use Tempo Squats & Pause Squats: Build strength at the bottom.
Try Dead Squats: Develop pure explosive strength.
Strengthen your glutes: Hip thrusts and glute bridges help drive hip extension.
By implementing these targeted strategies, you’ll build the power needed to explode out of the hole and increase your squat max.
