If you’ve been following this page for a while you’ll know that my favorite lift is the barbell back squat. It’s more than a leg exercise. Your whole body has to be engaged in order to stay stable throughout the movement.
It’s probably the most empowering lift known to man. What’s more empowering than to overcome gravity and a force that’s trying to keep you down? I’ve tried different training approaches to help my squat and have enjoyed the results. Just like any lift, the squat has accessory exercises that can boost your performance tremendously. I’ll share my top three squat accessory exercises that have helped me boost my squat. Since there are different forms of squat, I’ll be specific by mentioning that this applies to the high bar back squat.
The Farmer walk is one of the best exercises you can do to improve your squat performance. It engages many muscles in your body including your obliques. The obliques are one of the most underrated muscles when it comes to squatting. Strong obliques will protect your lower back. In terms of core muscles, the farmer walk also teaches you have to brace. Bracing is one of the biggest keys to moving heavy weight. The farmer walk will also strengthen your nervous system due to the stress it imposes on your spine. That stress will cause your body to adapt so you’ll be better equipped to handle the farmer walk the next time you do it.
The bulgarian split squat is probably the best leg accessory movement to the squat. It hits every muscle in the leg, including the smaller muscles. From my experience, the stronger my bulgarian split squat the stronger my back squat. I also notice that I feel my legs more with bulgarian split squats than with back squats. This might be because the legs are the only part of your body working in the split squat. With back squats, your core muscles are highly involved. If you want to maximize your leg strength, do Bulgarian split squats.
The Good Morning is one of the best squat accessory exercises in my opinion. I started doing them a few months ago and have noticed that it’s a lot easier to hit depth and get out of the whole in my squats. As someone who’s been squatting for a while, my squat has never felt more natural than it does now. I believe adding the good morning to my routine has been a major factor with that.
If you’re serious about boosting your squat, you need to have some or all of these movements in your routine. The best way to improve your squat is to squat but adding the right accessories will speed up the process. What are your favorite squat accessory exercises?