Build a Bigger Squat: The Ultimate Guide to Accessory Exercises

You've perfected your squat technique, you're following a solid program, but your numbers are starting to slow down. What's next? The secret to breaking through squat plateaus often lies not in squatting more, but in intelligently selecting and executing accessory exercises. These movements build muscle, address specific weak points in your lift, and fortify your body against injury. This guide will cover the best accessory exercises to build a bigger, stronger, and more resilient squat.

Why You Need Accessory Work for the Squat

The squat is a complex movement that demands strength from your entire body. While the squat itself is the best way to get better at squatting, accessory work allows you to apply a greater training stimulus to specific muscle groups without the same systemic fatigue as heavy back squats.

A well-designed accessory plan will target three key areas:

1. The Quads: The primary movers for knee extension.

2. The Posterior Chain: The glutes and hamstrings, responsible for powerful hip extension.

3. The Core & Back: The support structure that keeps your torso rigid and safe.

Exercises for Overloading the Quads

If you find yourself tipping forward out of the bottom or struggling to stand up, your quads may be a weak point.

• High-Bar Squats: If you normally squat low-bar, using the high-bar squat as an accessory keeps your torso more upright and places a greater emphasis on the quadriceps.

• Front Squats: The ultimate quad-builder. The anterior load forces an extremely upright torso, hammering the quads and building immense core and upper back strength.

• Pause Squats: By pausing for 2-3 seconds at the bottom of the squat, you eliminate the stretch reflex and force your quads and glutes to work harder to initiate the ascent. This is excellent for building strength out of "the hole."

• Leg Press: Allows you to overload the quads with heavy weight without the stress on your back and core, making it a great tool for pure hypertrophy when programmed correctly.

Exercises for a Powerful Posterior Chain (Glutes & Hamstrings)

If your hips shoot up too fast in the squat, leaving your back to do the work (the "good morning squat"), your posterior chain needs attention.

• Good Mornings: This exercise directly strengthens the hamstrings, glutes, and lower back. When performed correctly, it teaches you to maintain a rigid torso under load. Start very light and master the form.

• Romanian Deadlifts (RDLs): A fantastic movement for hamstring and glute hypertrophy. Focus on pushing your hips back and maintaining a neutral spine to feel a deep stretch in the hamstrings.

• Hip Thrusts: Perhaps the best exercise for direct glute isolation and strength. Strong glutes are critical for a powerful lockout at the top of the squat. You can find the definitive guide at Bret Contreras's website.

• Glute-Ham Raises (GHR): An advanced but highly effective exercise that targets the entire posterior chain, particularly the hamstrings at both the hip and knee joint.

Exercises for a Rock-Solid Core and Back

Your torso is the bridge that transfers force from your legs to the bar. If it collapses, the lift is lost.

• Back Extensions / Reverse Hypers: These build strength and endurance in the spinal erectors. The Reverse Hyper, in particular, is a staple for building the posterior chain with less spinal compression.

• Loaded Carries (e.g., Farmer's Walks): Develop incredible core stability, back strength, and grip. Walking with heavy weight forces your entire torso to brace isometrically.

• Planks and Side Planks: Foundational exercises for building isometric core endurance.

• Ab Wheel Rollouts: An advanced core exercise that teaches you to resist spinal extension, a key function of the core during a heavy squat.

How to Program Squat Accessories

• Placement: Perform your main squat workout first. Place accessory exercises after your primary lift(s) for the day.

• Selection: Don't do everything at once. Choose 2-4 accessory exercises per session that target your specific weaknesses.

• Volume and Intensity: For most hypertrophy-focused accessories (like RDLs or leg press), aim for 3-4 sets of 8-15 reps. For strength-focused accessories (like pause squats), you might use lower reps, such as 3-5 sets of 3-6 reps, often guided by RPE.

• Progression: Apply progressive overload to your accessories just like your main lifts. Aim to add weight, reps, or sets over time.

Building a monster squat requires a holistic approach. By moving beyond the squat rack and strategically strengthening your quads, posterior chain, and core, you provide your main lift with the support it needs to thrive. Analyze your squat, identify your sticking points, and choose your accessories wisely to build a bigger, more powerful squat from the ground up.

What are your favorite squat accessory exercises? Let us know in the comments! And make sure your knees are supported during every rep with SBD Knee Sleeves, available at sbdlife.net.