Accessory Work for Squatting
Written by Holden Rethwill
Squatting is a huge part of life. Being able to sit down and stand up is incredibly important. It’s also something which those of us who can, tend to under appreciate, or take advantage of.
Squatting is also incredibly important in what we do within the gym as well! I mean can any of you think of a week where there wasn’t some sort of squat variation? Heavy, light, fast, slow, front, back, all of the above…it’s something that again, we under appreciate until it’s taken away from us…ever had one of those weeks where a knee or hip is acting up and you don’t get to squat while everyone else is? Let me tell you, it is NO FUN!
So this accessory piece is going to be dedicated completely to making our squat better…
If you read back, we’ve already talked about lower body muscle groups and the accessory work that can contribute to strengthening those specific muscles…today is different. Today we are going to go over squat specific accessory pieces that target squatting strength…some things that go a little outside the box from our traditional goblet, back, and front squats.
So here we go…
Squat Variations
Box Squats
Varying heights, high, medium, and low…These are GREAT for building posterior chain strength in a squat!
Belt Squats
Easier to do with a machine (titan fitness sells one if you’ve got space and spare change).. BUT you can also do this with a dip belt, some bands, and some kettlebells!
Zercher Squats
Totally underrated squat movement here…these things rock your legs, your core, and even your upper body! I would just advise throwing some knee sleeves on your elbows if you’re concerned about the barbell or whatever object you’re using digging into them.
Sandbag Squats
Another posterior chain CRUSHER.. want a strong everything? Pick up a sandbag and get to squatting. View sandbag squat demo.
Safety Bar Squat
This thing is dope for anyone with shoulder issues preventing them from using a barbell. If you ever get to the gym between 11-12, odds are you’ll see coach Bryce going ham on this.
Narrow Stance Squats
You’ve been seeing this pop up in the Strength class lately…these are great for the VMO aka the leg teardrop
Wide Stance Sumo Squats
Again these are popping up a bit in the Strength class.. great for posterior chain work
There are more…but these are some of my favorite squatting variations!
Now let’s talk about some other accessory pieces to build up that squat number!
Squat Accessories
Reverse Hyper
Want a strong squat? Get a strong back. View reverse hyper demo.
Sled Drags & Reverse Sled Drags
Can’t squat because of something holding you back? Pull a sled. This is my NUMBER ONE way to improve leg strength in a low risk movement. Way back in October we did that 3 peak challenge (3 mountains in under 24 hours.. I know.. epic)… leading up to that I was dragging a sled at least 4 times per week, and my legs felt STRONG
Bulgarian Split Squats & Split Squats
These are awesome for single leg strength and working on any potential lower body imbalances. Bulgarians tend to be more posterior while a standard split squat is a little more anterior. View Bulgarian split squat demo.
Banded Marches
Booty BURNER. View banded marching demo.
Weighted Carries
Preferably front rack or sandbag…strong back = strong everything. View front rack carry demo.
Weighted Hip Thrusts
Need I explain more?
Glute Ham Raises & Leg Extensions
Some isolated exercises here focusing on the hamstrings and the glutes. View glute ham raise demo.
The list is infinite here…but these are just some of my miscellaneous accessory pieces that I like to throw in on days that I know I’ll be squatting!
If you’ve got any of your favorite squat accessories that you don’t see here, let me know what they are!
Also Check Out…
A Guide for Upper Body Accessory Work
A Guide for Olympic Weightlifting Accessory Work
Your Guide to Lower Body Accessory Work