3 Underrated Squat Tips That Can Instantly Improve Your Lifts

When it comes to squatting, most people focus on the big things: depth, bar placement, bracing, and foot positioning. And while those are definitely important, it’s often the small, overlooked details that can make or break your setup — and ultimately, your performance.

Here are three squat tips that don’t get talked about enough, but can make a major impact on your consistency, control, and safety under the bar.

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1. Set Your J-Cups at the Right Height

This one seems simple — because it is — but it’s constantly overlooked. Your J-cups should be set so that the bar is around mid-chest level when you unrack it. If you’re standing on your toes to lift the bar out, you’re not just risking a wobbly setup, you’re also setting yourself up for unnecessary fatigue before the lift even begins.

Why it matters:

Being on your toes shifts your weight forward, compromises stability, and messes with your ability to get a strong, tight unrack. Keep your heels down, bar at a proper height, and give yourself the strongest start possible.

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2. Use a Consistent 3-Step Walkout

Ever see someone unrack the bar, take five chaotic steps, then fidget for 10 seconds before squatting? Don’t be that person.

A three-step walkout is the gold standard for control and repeatability:

    •    Step 1: Unrack bar with both feet.

    •    Step 2: Small step with one foot.

    •    Step 3: Small step with the other foot into your stance.

• Step 4: Adjust your feet in perfect stance

That’s it. No dancing around, no last-minute adjustments.

Why it matters:

The fewer steps you take, the less energy you waste. A consistent walkout builds confidence and makes each rep more repeatable over time.

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3. Rack the Bar With Control — Walk It All the Way In

You just finished your set. You’re gassed. Don’t get lazy now.

Too many lifters make the mistake of turning their heads and trying to rack one side of the bar at a time. This is not only inefficient — it’s also dangerous.

Instead, walk the bar all the way into both J-cups with control. Wait until you feel both sides hit before you start lowering the bar.

Why it matters:

This helps prevent the bar from tipping, sliding, or missing the rack entirely. It’s a small detail that keeps your equipment — and your body — safe.

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Final Thoughts

These might seem like small details, but together they form the foundation of a safe, efficient, and powerful squat. When you make these habits second nature, your lifts become smoother, more repeatable, and more effective.

Want more practical tips to build strength and move better? Let’s work together. Whether you’re just starting or looking to break through a plateau, I’ll help you train smart and get strong — the right way. Send me a DM on instagram, or send me a text @ 708) 297-8830