improve my squat???

Best way to improve squat, training wise, is to do squats. Try a program of progressive increases using heavy weights. So, for example, a 3x6 workout where you shoot for 3 sets of 6 reps using heavy weights. If you can do a certain weight for six or more times, go up in the weight and work on that weight each leg day until you can reach 3x6 sets and reps. Every workout you should be able to add either more weight or more reps, so it's a good idea to keep a log so you can base your next workout on the previous one.

For squats, good form is paramount, not only for safety but for effectiveness as well. Be sure you have that down before going very heavy.

Be sure you're not doing too much of a warmup before doing squats. Make squats the primary lift on legs day. Leg press exercises are fine, but if you're overstimulating the legs, especially if you're doing them before squats, then you may be working against yourself. In most power routines where strength is the main goal, the focus should be on low volume/low reps/heavy weight. Too many people do too much in their weight lifting routines, and not only is this not necessary, it may be detrimental for seeing the best gains. This includes working out particular muscle groups too often Try experimenting to see what works best for you.

Remember that muscle building, including for strength, is determined by the diet - a good sufficient diet is not just for bodybuilders.but for powerlifters as well. Your diet should consist of lean proteins, mostly complex carbs and good fats in excess calories over your RMR, spread out over 5-6+ meals per day for optimal results.

First, do squats. Squats involve many more muscles other than just your legs. You have to use the extra muscles to stabilize the weight on your back, and these stabilizing muscles are not worked with the leg press.

Warmup with a set of 15.

Work sets should be 10, 8, 6 and 4 reps of progressively heavier weights. Rest 2 to 3 minutes between sets. The last set, you should have to really work to finish the 4 reps.

Be sure to stretch your quads and hamstrings between sets.

You might also consider working in a couple of sets of Zercher squats. They are a little used exercise that really works the legs, glutes and back - all essential for squatting heavy.

Execution to Build Muscle Mass Fast:

1.) Place the barbell in the power rack approximately waist high.

2.) Wrap your arms around the bar so that when you are holding the bar, it is in the crease of your elbows (picture holding a baby). For stabilization of the bar, your elbows should be shoulder width apart with your hands crossing in front of your sternum (you can grasp your arms with the opposite hands if you would like).

3.) Stand and spread your feet so that they are a few inches wider than your shoulders, holding the bar close to your body.

4.) Keeping your back straight, squat until your elbows touch your knees.

5.) Stand up.

6.) Repeat.

There a link to a video of the Zercher squat on the source website.

Leg press work won't carry over too well to improve your squat.

I agree with the just of the other posts; varying your routine can help pass a plateau.

You didn't mention your routine, but if you are doing an intense leg workout, lots of people need 5 days or so to fully recover and avoid overtraining.

Also, 3-5 minutes of rest between sets will insure you are fresh enough to do a number of heavy sets, and that's important.

Some ideas

Switch up your routine/sets/reps

Give it more rest (for a heavy, high-intentisty workout i take 5-6 days rest for upper legs and lower back)

Take 8-12 days off (you will need to build up your strength again but you should be able to break a plateau)

Improve diet (very important)

Creatine (mono is fine)

Techniques like negatives, forced reps, super-sets

Decrease weight by like 10% and gradually work your way up again

Look up some ways to break a plateau.

calf strength is crucial, but performing one leg squats can define each leg individually, as long as improve balance. place on foot on a bench, standing straight up so that the other foot is off the ground. squat down with one leg, just like a regular squat. it helps to do it infront of a mirror.

Use heavy dumbbells and do your squats. This way, you make sure your form is correct.