The squat is a multi-joint exercise that challenges the musculoskeletal system to various degrees. Much of the focus is placed on the legs and back. However, muscle groups such as the trunk and shoulders also play a critical role in helping to brace, stabilize, and carry the barbell. 

As athletes train to increase their squat strength, one of the main focuses should be eliminating all weak links in the chain. Whether we are talking about the anterior or posterior chain, our goal is to ensure that no weak muscle groups inhibit exercise progress. 

At Westside, we utilize main exercises to identify potentially weak muscles or muscle groups, and we eliminate those weaknesses via properly selected and programmed accessory exercise training. 

Accessory exercises are a significant part of Conjugate Method training. Each training day, 20% of our volume will come from our main exercise, while the remaining 80% will include accessory exercises. Our strategy is to use these exercises to resolve identified weaknesses and bring up lagging muscle groups so the selected accessory movements can vary from athlete to athlete. 

Over the years, our approach to squat training has led to incredible squat strength, with a few gym members capable of squatting over 1200 lbs. These athletes' ability to handle these types of weights without injury is a testament to the proper training they received under the guidance of Louie Simmons.

Understanding Squat Accessory Exercise Selection

The squat involves both anterior and posterior chain muscle groups. To achieve a world-class squat, one must adequately train and develop the glutes, quadriceps, hamstrings, hip flexors, abdominals, and lower, mid, and upper back. The upper torso must also be strong to stabilize and carry the barbell properly throughout the movement. 

Westside Barbell squat training is often mischaracterized as being too posterior chain focused. However, this is not the case within the gym. We have photographs of Westside Barbell athletes performing Bulgarian split squats dating back to the early '90s, and Lou even invented an anterior chain-focused machine—the WSBB Hip/Quad Developer.

Lou emphasized posterior chain training because many athletes are anterior-dominant when their only experience is sports practice and competition. When an athlete begins barbell training, the posterior chain is often the first area to be immediately addressed. However, once the imbalance is solved, athletes will start following a balanced plan featuring anterior and posterior lower body exercises. 

When selecting squat accessory exercises, we typically choose 2-3 leg-focused, 1-2 back-focused, and 1-2 trunk-focused exercises. The movements selected will depend on the athlete. We will talk more about how to program these exercises later. 

The Essential Squat Accessory Exercises

Today, with social media's impact on strength and conditioning, new exercises are invented daily. While we at Westside are no strangers to exercise variation, our variations are explicitly developed to improve athlete performance, not to gain likes and comments. So, while we are open-minded to accessory exercise variation, athletes should get the most out of foundational exercises before moving on to advanced variations. 

Below, we will discuss the accessory exercise variations we recommend to improve squat strength and execution.

Top 5 Squat Accessory Exercises:

Front Squat

The front squat is a go-to squat accessory exercise, considering the benefits of this movement for the anterior and posterior chains. While the front squat greatly emphasizes the anterior chain, glutes, hamstrings, back, and trunk are also significantly involved. 

The front squat correlates with the squat, much like the close-grip bench press correlates with the competition bench press. Improvements in the front squat almost always result in improvements in the back squat. 

When executing this exercise, we will typically perform 4-5 sets of 5-8 or 8-10 repetitions. 

Pause Squat

The pause squat is an exercise variation that helps develop reactive strength in the squat. This movement requires an athlete to pause for 1-2 seconds before executing the concentric phase of the squat. We focus on a strict eccentric phase, followed by a strict pause, and then rapidly execute the concentric phase to complete the lift. 

This results in athletes achieving a static overcome by dynamic training effect, leading to improved performance when transitioning between the eccentric and concentric phases of the squat. Improving reactive strength should be the goal if you struggle out of the hole during the squat. 

When executing this exercise, we typically perform 4-5 sets of 3-5 or 5-8 repetitions. 

Belt Squat

The belt squat is an excellent option for training the leg muscles. Its greatest benefit is removing axial loading of the spine. Additionally, the belt squat has the potential to promote lower back traction. 

This exercise is a great way to train the legs and is a game changer for athletes dealing with pain caused by axial spine loading. Additionally, we can improve work capacity with movements such as belt squat walks.

When executing these exercises, we typically perform 3-5 sets of 8-10, 10-12, 12-15, or 15-20 repetitions. We can also focus on work capacity, going with 4-5 sets of 60-100 steps per set. 

Good Mornings

If you know anything about Westside Barbell training, you know we firmly believe in the effectiveness of good morning exercises. Whether we choose a cambered bar, an SSB, or a standard barbell, the posterior chain will benefit greatly. 

When executing good morning movements, we primarily focus on the posterior chain. The goal is to adequately train the glutes, hamstrings, low, mid, and upper back. However, this exercise will also help develop great trunk strength. Good morning movements are a great way to improve squat strength and posture.

When executing this exercise, we will typically perform 4-5 sets of 5-8 or 8-10 repetitions. 

Leg Press

The leg press is likely the most useful leg machine, considering how an athlete can manipulate foot positioning to bring about different training effects. For instance, the feet can be set low on the platform to focus on the quadriceps. If the adductors need to be addressed, athletes can take a wide stance, with their feet at mid-level on the platform. 

There isn't a part of the leg you can't address with a leg press. Additionally, athletes can execute unilateral work with the single-leg leg press. We can even execute calf raises to ensure no leg muscle is left untrained. 

When executing these exercises, we typically perform 3-5 sets of 8-10, 10-12, 12-15, or 15-20 repetitions. For athletes needing to enhance lower body work capacity, we can go with sets of 25+ reps. 

Additional Movements:

Hack Squat

While the leg press is the multitool of leg training, the hack squat is a machine focused on the muscles of the lower anterior chain, primarily the quadriceps. If an athlete is dealing with a quadriceps weakness, the hack squat can be a solution to resolve the issue expediently. 

The hack squat can also be helpful for those struggling with squat depth and athletes with tight quadriceps or hip flexors. 

When executing these exercises, we typically perform 3-4 sets of 8-10, 10-12, or 12-15 repetitions. 

Back Extensions

At Westside Barbell, we perform good mornings to focus on low and mid-back development. The weighted back extension is a great way to do this using a variety of training implements. 

For instance, we can perform back extensions using the SSB and a 45-degree back raise, or we can choose GHD back extensions instead of band tension. Ideally, our accessory exercise selection options will include a mix of back extensions. 

When executing these exercises, we will typically perform 3-5 sets of 12-15 or 15-20 repetitions. For athletes needing to enhance low and mid-back work capacity, we can go with sets of 25+ reps. 

Bulgarian Split Squat

The Bulgarian split squat is a great exercise to help focus on the development of the quadriceps and glutes. It will also have a positive impact on hamstring strength. This unilateral exercise is a great way to attack weaknesses within the glutes and quadriceps and can also help enhance balance and stability. 

This movement requires a stable platform to elevate the rear foot. We typically use a safety squat bar, dumbbells, or kettlebells when performing this exercise. 

When executing the Bulgarian split squat, we typically perform 3-4 sets of 5-8, 8-10, or 10-12 repetitions. 

Romanian Deadlift 

This exercise is a great way to focus on the development of the glutes, hamstrings, and lower and mid back. Outside of movements like the good morning, few exercises can improve glute and hamstring strength like the Romanian deadlift. 

When performing this exercise, we want to execute similarly to how we would during a conventional deadlift. However, we will only lower the bar to the mid-shin level before executing the concentric portion of the movement. This best focuses the tension on the intended muscle groups, resulting in rapid posterior chain strength gains. 

When executing this exercise, we will typically perform 4-5 sets of 5-8 or 8-10 repetitions. 

Inverse Curl Machine

This machine, created by Louie Simmons, is the best for targeting the glutes and hamstrings. It provides a counterweight so that anyone can perform a glute-ham raise. For super heavyweight lifters such as myself, this machine helps me accrue quality reps versus just a few reps on a standard GHR.

This machine will quickly improve hamstring strength. However, athletes must ensure they are not cheating on the exercise by using too much counterweight. It is supposed to be a tool to assist in the execution of a difficult exercise; it is not intended to make a difficult exercise much easier. 

When executing these exercises, we will typically perform 3-5 sets of 12-15 or 15-20 repetitions, depending on the athlete's ability. 

Reverse Hyper Machine

Another one of Lou's inventions, the Reverse Hyper, can help improve squat performance. This machine will not only improve glute and hamstring strength but also tremendously benefit the lower back. Not only will the Reverse Hyper strengthen the lower back, but it will also provide traction for the lumbar spine.

At Westside, the Reverse Hyper is a staple of our training. On almost any lower body training day, we end with Reverse Hyper and trunk training. 

When executing these exercises, we will typically perform 3-5 sets of 12-15 or 15-20 repetitions. For athletes needing to enhance glute and low back work capacity, we can go with sets of 25+ reps. 

Abdominal Exercises

Movements focused on improving the strength of the trunk muscles are also critical to success in the squat. At Westside, every lower body training day ends with ab work. If athletes have a significant trunk weakness, we can increase abdominal training frequency up to five times per week.

Our go-to exercises include standing abs, GHD sit-ups, hanging leg lifts, and various other weighted sit-ups. We most often choose one abdominal exercise per lower body training day. 

When executing these exercises, we will typically perform 3-5 sets of 12-15 or 15-20 repetitions. We can also use AMRAP sets if we do not want to use resistance to increase exercise difficulty. 

Programming Squat Accessory Exercises for Optimal Progression

Now that we have discussed our go-to accessory exercise to improve squat performance, we can discuss how to include these exercises in your training plan. As we mentioned above, we want to choose exercises that address identified weaknesses and ensure we adequately address all involved muscle groups.

We do not automatically employ an anterior or posterior lower body accessory exercise bias. The exercises we select will be based on the individual performing the training. We ensure all other muscle groups are adequately trained, even when biased towards a specific muscle group. 

Failure to do so would result in one weakness improving while a new weakness develops. Just because we are focused on improving weaknesses does not mean we suddenly ignore other involved muscle groups. 

Our training week includes two lower-body training days. This provides enough time and opportunity to train all muscle groups involved in the squat adequately. 

Here is an example of how we would program a week of accessory exercise for an athlete with quadriceps weakness.

Max Effort Lower

Main Exercise:

Squat – work up to a top set single

Primary Accessory Exercise:

Front Squat – 4 x 5-8

Secondary Accessory Exercises:

Wide-Stance Leg Press – 3 x 12-15

Hack Squat – 3 x 10-12

Reverse Hyper – 4 x 12-15

GHD Sit-Ups – 4 x AMRAP

Dynamic Effort Lower

Main Exercise:

SSB Box Squat – 12 x 2 @75% (50% bar weight, 25% AR)

Deadlift – 8 x 2 @75% (50% bar weight, 25% AR)

Primary Accessory Exercise:

Bulgarian Split Squat – 4 x 8-10

Secondary Accessory Exercises:

Inverse Curl – 3 x 8-10

Heels-Elevated Belt Squat – 3 x 12-15

Reverse Hyper – 4 x 12-15

Standing Abs – 4 x 15-20

During each training day, our accessory work properly addresses the quadriceps to ensure the muscle group identified as weakest is prioritized. We also have a balanced selection of accessory movements to address the remaining involved muscle groups. 

On the DE lower day, we could even cut the heels-elevated belt squat out and still have plenty of quad-focused training, considering the use of the SSB and the Bulgarian split squats. There are many ways to use training tools and movements to target specific muscle groups and achieve optimal results. 

Frequently Asked Questions

Q: How often should I include squat accessory exercises in my workout?

A: During each lower body training day, we will execute accessory exercises that help to improve squat performance. Whether the main exercise is a squat or deadlift, the accessory work will still improve the strength of muscle groups involved in the squat. 

Q: Can squat accessory lifts help me break through a strength plateau?

A: Yes, properly selected and programmed squat accessory exercises will help break through and prevent plateaus in strength. 

Q: How many accessory exercises should be performed on a lower body training day?

A: We will execute 3-5 accessory exercises during each lower body training day. 

Q: How often should you change up your accessory exercise selections?

A: We can opt to change accessory exercises from session to session or once every three weeks. However, we never keep the same accessory exercise plan in place for more than three weeks. 

Q: What are the loading parameters for accessory exercises?

A: Athletes should strive to use the heaviest training weight while remaining able to successfully execute all prescribed sets and reps with proper technique. This helps ensure accessory exercise training is as productive as possible. 

Q: Can extra workouts be added into training to focus on weak muscle groups?

A: While we could add extra workouts, this is not a viable option for most athletes. Considering the fatigue incurred during a four-day training week, adding a day of focused accessory work could further reduce performance. 

For more information about Westside Barbell squat training, check out the WSBB Squat and Deadlift Manual and the WSBB Blog.

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.