5 Accessory Movements That Will Skyrocket Your Squat Strength

The squat is one of the most fundamental movements in strength training and athletic development. Building a stronger squat requires more than simply squatting heavier and more frequently.

Accessory movements are essential for addressing weak points, reinforcing biomechanics, and increasing overall muscle strength and hypertrophy. Below, we examine five scientifically supported accessory lifts that can dramatically enhance your squat performance.

Understanding the Squat Biomechanics

The squat is a multi-joint compound exercise involving the hip, knee, and ankle joints, with primary activation in the quadriceps, gluteus maximus, hamstrings, and erector spinae. Research consistently shows that performance is not solely dictated by maximal effort in the squat itself but also by improvements in synergistic and stabilizing muscles that contribute to force production and efficient movement patterns (Escamilla, 2001).

Weaknesses typically emerge in three areas:

• Bottom position strength (hip drive and quadriceps contribution)
• Mid-range sticking point (glutes and hip extension)
• Upper-back stability under load

The accessory lifts below specifically target these weaknesses with evidence-backed rationale.

1. Bulgarian Split Squats

Why It Works

The Bulgarian split squat (BSS) is a unilateral movement that emphasizes the quadriceps, glutes, and adductors while challenging balance and stability. Studies show unilateral training improves bilateral performance through neural adaptations and enhanced muscle recruitment (Makaruk et al., 2011).

Scientific Support

McCurdy et al. (2005) demonstrated that single-leg training increases strength and power output comparable to bilateral lifts, making the BSS highly effective for developing the unilateral stability that often limits squat strength. Additionally, unilateral loading reduces spinal compression, allowing high levels of lower-body stimulus without the fatigue cost of heavy barbell squats.

Application

• 3–4 sets of 8–12 reps per leg
• Progressively overload with dumbbells, kettlebells, or barbell placement
• Prioritize depth and hip control over maximal load

2. Good Mornings

Why It Works

The good morning is a hip hinge accessory that strengthens the posterior chain, particularly the hamstrings and spinal erectors. Many squatters fail at the mid-range “sticking point” due to weak hip extensors; good mornings directly address this.

Scientific Support

Strength in the hip extensors correlates with improved squat mechanics and load tolerance (Schoenfeld, 2010). Moreover, research indicates that strengthening the hamstrings in a lengthened position (as in the good morning) increases force production in squat mechanics (Bourne et al., 2017).

Application

• 3–5 sets of 6–10 reps
• Begin with light to moderate load, emphasizing hip hinge and neutral spine
• Progress by increasing barbell load once technique is solid

3. Front Squats

Why It Works

The front squat demands greater quadriceps activation and upper-back rigidity than the back squat. Weak quads are often a limiting factor in squat depth and drive out of the hole, making the front squat an essential accessory.

Scientific Support

Gullett et al. (2009) found front squats elicit greater activation in the vastus lateralis and rectus femoris compared to back squats while producing significantly less compressive force on the spine. This makes them a safer and more targeted option for building leg drive.

Application

• 3–5 sets of 3–6 reps with moderate to heavy load
• Use a clean or cross-arm grip, depending on shoulder mobility
• Focus on maintaining upright torso and consistent bar path

4. Barbell Hip Thrusts

Why It Works

The gluteus maximus is the strongest hip extensor, and its role in squatting is crucial for driving the barbell through the sticking point. Barbell hip thrusts isolate glute activation under high load.

Scientific Support

Contreras et al. (2015) showed hip thrusts produce superior glute activation compared to squats and deadlifts. Strength gains in the hip thrust transfer strongly to squat and sprint performance due to their shared hip extension mechanics (Vera-Garcia et al., 2016).

Application

• 3–4 sets of 8–10 reps
• Load progressively with barbell across the hips
• Pause at the top for maximum glute contraction

5. Paused Squats

Why It Works

Paused squats build bottom-end strength and eliminate reliance on the stretch-shortening cycle. This directly improves drive out of the hole, a common sticking point in maximal squat attempts.

Scientific Support

Research by Bryanton et al. (2012) highlighted that deep squats increase quadriceps and gluteal activation. Removing elastic rebound via pauses enhances concentric force output and reinforces proper motor patterning under maximal tension (Zatsiorsky & Kraemer, 2006).

Application

• 3–6 sets of 2–5 reps
• Pause 2–3 seconds at the bottom before driving up
• Use submaximal loads (60–75% of 1RM) to emphasize control and strength adaptation

Programming Considerations

Accessory work should not replace primary squat training but complement it. A balanced program integrates 2–3 accessory lifts per session, rotating emphasis depending on the lifter’s weak points. For example:

• Weak quads → prioritize front squats and Bulgarian split squats
• Weak posterior chain → prioritize good mornings and hip thrusts
• Sticking point out of the hole → prioritize paused squats

Volume and intensity must align with overall recovery capacity. Progressive overload is key, but accessory movements can often progress in smaller load increments or increased time-under-tension rather than maximal loading.

Conclusion

Improving squat strength requires strategic accessory training beyond the squat itself. Bulgarian split squats, good mornings, front squats, hip thrusts, and paused squats each provide targeted adaptations supported by scientific evidence. By systematically addressing weaknesses and reinforcing key movement patterns, athletes and lifters can accelerate their squat progress while minimizing injury risk.

Key Takeaways

Bibliography

• Bourne, M.N., et al. (2017). Impact of exercise selection on hamstring muscle activation. Journal of Strength and Conditioning Research, 31(2), 425–432.
• Bryanton, M.A., et al. (2012). Influence of squat depth and barbell load on relative muscular effort. Journal of Strength and Conditioning Research, 26(10), 2820–2828.
• Contreras, B., et al. (2015). An electromyographic comparison of barbell hip thrusts and traditional resistance exercises. Journal of Applied Biomechanics, 31(3), 452–458.
• Escamilla, R.F. (2001). Biomechanics of the squat exercise. Medicine and Science in Sports and Exercise, 33(1), 127–141.
• Gullett, J.C., et al. (2009). A biomechanical comparison of back and front squats. Journal of Strength and Conditioning Research, 23(1), 284–292.
• Makaruk, H., et al. (2011). Effects of unilateral and bilateral plyometric training on power and jumping ability. Journal of Human Kinetics, 28, 57–64.
• McCurdy, K., et al. (2005). The validity of unilateral squat training as a method for strength and power development. Journal of Strength and Conditioning Research, 19(3), 675–681.
• Schoenfeld, B.J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3497–3506.
• Vera-Garcia, F.J., et al. (2016). Role of the hip thrust in strength and performance outcomes. Strength and Conditioning Journal, 38(5), 50–57.
• Zatsiorsky, V.M., & Kraemer, W.J. (2006). Science and Practice of Strength Training. Champaign, IL: Human Kinetics.