Best Squat Accessory Exercises for Muscle Growth

1. Barbell Good Morning

Good mornings are a challenging exercise that works your glutes, hamstrings, and lower back at the same time. Be careful, especially if you don’t have a special safety bar, because you need to hold the weight in a precarious position.

But if you do it right, barbell good mornings can help strengthen your lower back and improve your squat. They also make your hamstrings looser and your glutes and back muscles stronger.

Here’s how to do them:

• Set up the weight like you would for a squat.
• Hold the weight on your upper back and walk back a few steps.
• Bend over at your hips, keeping your chest up and shoulders down, until your back is almost flat.
• Squeeze your back and hamstrings to stand back up.

Remember, start with a light weight and be careful with your form!

2. Front-Rack Kettlebell Elevated Split Squat

This exercise is like a super squat that builds even more strength and helps you squat heavier. 

Here is why:

• Works both legs equally, ironing out any weaknesses.
• Strengthens your push-off power for heavier squats.
• The kettlebell placement targets your front leg muscles more.
• The kettlebell trains your core, upper back, and posture.

How to Do It:

• Grab two kettlebells and hold them in front of your shoulders (clean position).
• Stand tall with one foot forward and the other laces-down on a bench.
• Lean forward slightly and lower your back knee towards the floor.
• Push through your front foot to stand back up, squeezing your butt muscle.
• Repeat, then switch legs.

Tip: Start with lighter weights and focus on proper form before adding more weight.

Enjoy stronger squats and better overall fitness with this challenging exercise!

3. Back Extensions

Back extensions are a great way to strengthen your lower back, glutes, and hamstrings, all of which are crucial for powerful squats and good posture. You can do them on a machine, bench, or even on the floor with your own bodyweight.

Why do them?

• This exercise strengthens your lower back muscles through a full range of motion, leading to better overall strength and muscle growth.
• Strong lower back and hamstrings are key for powerful squats. Back extensions target both, helping you lift heavier and with better form.
• Back extensions help keep your spine in a healthy alignment, improving your posture and reducing the risk of pain.

How to do them:

• Find your setup: You can use a back extension machine, glute-ham raise bench, or simply lie on your stomach on the floor.
• Secure your body: If using a machine, lock your feet in place. On the floor, lie flat with your arms crossed across your chest or holding a weight plate for added resistance.
• Lower and lift: Slowly lower your upper body down until your back is parallel or slightly below the floor. Keep your core engaged and avoid arching your back. Then, use your glutes and lower back muscles to raise your torso back up to the starting position.
• Repeat: Do 10-15 repetitions for 2-3 sets.

Remember: Start with a lighter weight or no weight at all if you’re new to the exercise. Focus on proper form over lifting heavy. With consistent practice, back extensions can become a valuable tool for improving your squat strength and overall fitness.

4. Ab Rollout

Ready to take your squats to the next level? Look no further than the ab rollout! This exercise strengthens your core in a unique way that directly translates to better, safer squats.

Why it matters:

• This exercise trains your core to resist your back from rounding under heavy loads, like a squat bar.
• Both extending and rolling back work your core muscles, leading to better overall development.
• Choose from barbells, ab wheels, or stability balls to keep your core routine fresh.

Here’s how to do:

• Kneel tall: Grab your chosen equipment and kneel with your back straight and shoulder blades open.
• Engage your core: Tuck your hips slightly and brace your abs like you’re about to be punched.
• Roll out: Slowly extend your torso forward, keeping your lower back flat and chest close to the ground. Control the movement – don’t let your body go limp.
• Roll back: Squeeze your core and pull yourself back to the starting position.
• Repeat: Do 10-15 reps for 2-3 sets.

Start slow and light, focusing on proper form over heavier weights. With consistent practice, the ab rollout will become a core staple for powerful and safe squats!

5. TRX Y 

Squatting heavy? Your upper back is key! It keeps your spine in check and prevents your squat from turning into a “good morning.” Plus, a strong back creates a stable platform for the barbell.

The TRX Y targets your shoulder muscles, especially the upper traps and rhomboids, leading to better mobility and posture.

Why it stands out:

• Hits your upper back from a different angle for well-rounded development.
• Strengthens your rhomboids and traps for better shoulder mobility and stability.

Here’s how to do it:

• Grab the TRX handles firmly. Step closer or further from the anchor point depending on how challenging you want it.
• Keep your shoulders relaxed and down.
• Raise your arms overhead in a Y shape, keeping them close to your ears.
• Slowly lower your arms down and then return to the start. Repeat!

6. Pause Squat 

The pause squat might not be everyone’s favorite exercise, but it’s undeniably effective. Pausing at the bottom builds serious strength, stability, and confidence. Why?

• You have to “own” the bottom position, where weaknesses often hide. This builds strength and confidence for heavier squats.
• Removing the stretch reflex forces you to use pure muscle power to stand up, making the lift more challenging and improving your leg drive.

Here’s how to do it:

• Set up your barbell squat with a weight around 70-80% of your one-rep max.
• Go to your usual depth and then hold it for 3-5 seconds. Keep your body tight and engaged.
• Stand up explosively using your leg muscles, not momentum.
• Do sets and reps based on your program.
• Start light and focus on proper form before adding weight. Embrace the pause and watch your squat progress soar!

7. Sissy Squat

Sissy squats sound funny, but don’t underestimate their power! This simple bodyweight exercise is a quad-building machine, perfect for anyone wanting stronger legs and better squats. Why?

• Forget fancy equipment – sissy squats directly target your quads, building strength and size.
• Bigger quads support your knees, increasing their resilience and helping you squat with confidence.
• Keeping your balance during sissy squats improves fine motor control, benefiting all your workouts. ‍
• The deep range of motion in sissy squats maximizes your quad-building potential.

Ready to give it a go? Here’s how to do it:

• Stand tall with feet hip-width apart.
• Squat down by pushing your knees straight forward and leaning back slightly. Imagine sinking into a chair that’s way behind you.
• Go as low as your balance and hip extension allow, keeping your back straight.
• Push yourself back up to the starting position and repeat!