The Best Squat Accessory Exercises To Build Strength and Improve Your Squat Form
Discover the best squat accessory exercises to build leg strength, improve form, and increase power.
If you want to take your squat strength to the next level, you need more than just endless sets of squats. The secret? Squat accessory exercises.
Accessory exercises strengthen weak points, improve stability, and train the muscles that support your main lift. Whether you’re trying to hit a new PR, build bigger legs, or improve your form, adding accessory work is one of the smartest ways to get there.
Below are the best accessory exercises for squats—plus a few tips to help you perform them like a pro.
1. Bulgarian Split Squat
Why it works: This unilateral (single-leg) movement improves balance, stability, and overall leg strength, especially in the quads and glutes.
How to do it:
- Stand a few feet in front of a bench with one foot behind you resting on it.
- Lower your back knee toward the ground while keeping your front knee in line with your toes.
- Push through your front heel to return to standing.
Start with bodyweight, then progress to holding dumbbells for added resistance.
2. Front-Foot Elevated Split Squat
Why it works: Elevating your front foot increases the range of motion, helping you build strength and flexibility in your hips while reinforcing proper knee tracking.
How to do it:
- Place your front foot on a small platform (2–4 inches high).
- Lower into a lunge, keeping your chest tall and your core braced.
- Drive through your front leg to stand tall again.
This variation emphasizes the quads and glutes while challenging your balance.
3. Romanian Deadlift (RDL)
Why it works: Squats heavily rely on your posterior chain, and RDLs strengthen your hamstrings and glutes to support your squat depth and control.
How to do it:
- Hold a barbell or dumbbells in front of your thighs.
- With a soft bend in your knees, hinge at the hips to lower the weight until you feel a stretch in your hamstrings.
- Squeeze your glutes to return to standing.
Focus on maintaining a neutral spine and controlled tempo.
4. Goblet Squat
Why it works: Perfect for refining squat form, goblet squats improve core engagement and teach proper depth.
How to do it:
- Hold a dumbbell or kettlebell close to your chest.
- Lower into a squat, keeping your chest tall and elbows inside your knees.
- Drive through your heels to return to standing.
Use this move to reinforce upright posture and full range of motion.
5. Good Morning
Why it works: This exercise strengthens your lower back, glutes, and hamstrings—key muscles that support heavy squats.
How to do it:
- Place a barbell across your upper back (or use a resistance band for a lighter option).
- Hinge forward at your hips, keeping your spine straight.
- Once your torso is nearly parallel to the floor, squeeze your glutes to stand tall.
Control is key—move slow and focus on keeping your core tight.
6. Hip Thrust
Why it works: Strong glutes are essential for driving up from the bottom of a squat. Hip thrusts isolate and strengthen them effectively.
How to do it:
- Sit with your upper back against a bench and a barbell (or weight) over your hips.
- Drive through your heels to lift your hips until they’re in line with your shoulders and knees.
- Squeeze your glutes at the top, then lower back down slowly.
Add resistance gradually and focus on full extension at the top.
7. Plank with Leg Lift
Why it works: Squats demand strong core stability. This simple variation builds endurance in your abs, glutes, and lower back.
How to do it:
- Get into a plank position on your forearms.
- Lift one leg off the floor, squeeze your glutes, hold for a second, and lower.
- Alternate sides while keeping your hips level.
A strong core helps prevent rounding during heavy lifts.
FAQ
1. What are squat accessory exercises?
They’re movements that strengthen the muscles and mechanics that support your squat—like your glutes, hamstrings, core, and lower back.
2. How often should I do squat accessories?
Include 3–4 accessory exercises in your lower body workouts once or twice per week, depending on your training volume.
3. Do these replace squats?
No, accessories enhance your squat performance. Keep squats as your main lift and use accessories to fix weaknesses.
4. Which accessory helps squat depth the most?
Hip thrusts, goblet squats, and Bulgarian split squats are excellent for improving hip mobility and depth control.
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