What Is An Accessory Exercise

An accessory exercise is an exercise that we use to try and increase our performance on a specific exercise. In this example the exercise we are trying to improve is the squat, most likely the back squat, and therefore we are looking for exercises we can use to help improve the back squat.

The Primary Lift Is Key

Accessory work is very important to progression. That being said, if you are not correctly programming and executing your primary lift, in this case the back squat, no amount of accessory work can work round this problem. The successful programming and execution of your primary lift is crucial to your success.

Types of Accessory Work

Primary Exercise Variations

There are many exercises that can be used which improve the back squat that are variations of the back squat. A perfect example of this is a paused back squat, this involves pausing at the bottom of the squat and therefore making the exercise more challenging. There are many other examples for the back squat, like squats with chains, speed squats etc. These exercises take the principle and change an aspect of it in order to drive progression.

Accessory Exercises

Accessory exercises are different from the primary lift that is trying to be improved, in this case the back squat. They often target the same muscle groups and therefore move through the same movement patterns, which is what allows them to create progress on the primary lift. Progress in the squat will be linked to both your squatting work and your squat accessory work, so it is an important part of finding progression in the squat.

How To Select Accessory Exercises

Selecting the correct accessory work will often depend on your current ability but also your strengths and weaknesses. In this article I will provide classic squatting accessory work that will strengthen the muscles of the legs. If however you are failing your back squats because your back is weak, you may want to consider strengthening the muscles of your upper and lower back.

The 5 Most Effective Accessory Exercises for The Squat

Rear Foot Elevated Split Squat (Bulgarian Split Squat)

The Bulgarian split squat is one of the most well known lunge variations for a reason, this being, it is one of the most effective ways to add volume to the squat movement pattern through a very large lunge range of motion. Do not take this movement lightly, it is very challenging and can create large amounts of fatigue. This lift is perfect to perform in the same session as the primary lift, due to the unilateral nature of the exercise it is perfectly viable to do the two in the same session. It should go without saying that it would be performed after the primary squat sets.

Front Squat

The front squat will provide a secondary squat in the week that will be intense enough to create change in the primary lift over time. The front squat however is less intense and fatiguing than the back squat due to the fact that the limiting factor is often the ability to remain an upright torso, not squat the weight with the legs. These should not be performed in the same session as the back squat as this will create to much fatigue, they are far better placed on a different training day away from the back squat.

B-Stance Squat

The B-Stance Squat is one of my favourite squatting movement patterns, it requires both strength and control. On top of that it requires high levels of concentration in order to maintain good positions. Maintaining good positions throughout the B-Stance squat is extremely challenging as the front foot is supposed to take as much weight as possible, meaning back foot (on the foot tip toe) is on the floor only acts as a guide. Once you have accumulated a great deal of fatigue, it gets very hard not to use the supporting leg more and more, so you need to stay focused.

Goblet Lateral Step Ups

Step ups are also a great go to squatting accessory work exercise. They are exceptional at building strength in the hip and knee, both of which are crucial to a successful back squat. These need to be done without momentum, the goal is to lift the weight with the leg not to jump onto the bow with the foot that is placed on the floor. The step up is very beneficial for stability and control, but I would avoid using it for gains in muscle mass as it is not very effective for accumulating fatigue.

DB Walking Lunge

The db walking lunge or the DB squat in lunge (the same without walking) is another great accessory work exercise for the back squat. This variation is excellent in its own right, but for those who are not advanced enough to do the rear foot elevated split squat (Bulgarian split squat) it is the perfect lunge variation. This allows for great development in the quads and the glutes, both of which are essential for a strong back squat.