Squat
Accessories
We have heavily focused on the barbell squat covering its mechanics, how we execute and how we evolve and adapt our technique to get the most out of this lift. However, another way to support our squat is by ensuring we include accessory exercises into our routine to support mobility, balance, muscle growth and strength in the relevant muscle groups and joints we will primarily use. The below will be a flavour of potential weighted accessories that can be used to support your squat.
Leg Press - The leg press is an excellent exercise for targeting the quadriceps (thighs), glutes (buttocks), and hamstrings. It's a great way to discover your most comfortable foot position and how to push through your feet effectively to move weight. Most commercial gyms offer a leg press machine, usually in a seated position at a 90-degree angle, but for optimal results, a free weight leg press at a 45-degree angle is preferable, akin to pushing up a hill. A common mistake is overloading the machine with too much weight and not executing a full range of motion. It's crucial to find a comfortable position with no weight and perform full reps, almost bringing the knees into the chest to activate the quads fully. Utilising tempo, such as a 3-second decline and incline (3-0-3), increases time under tension and enhances the effectiveness of the exercise. Safety is paramount, with machines equipped with adjustable safety arms to catch the weight if needed. It's essential never to fully lock out the knees to avoid potential injury.
Goblet Squat - This will mirror a bodyweight squat but with you holding either a dumbbell or kettle bell. This can be done raised by standing on two small plates (1.25KG - 2.5KG) to support you with improving your depth. This can also be done at a tempo as you descend and ascend to maximise the benefit you can achieve from this exercise.
Hip Adductor Machine - The adductor machine, when used correctly, strengthens and improves stability and flexibility in the inner thigh muscles, essential for hip-dominant movements like squats. To maximise benefits, ensure legs are positioned outside the pads and perform reps at a slow, controlled tempo.
Hip Abductor Machine - The abductor machine targets the outer thigh muscles (glutes), aiding in strength, stability, and flexibility. To set up, legs should be in contact with the outer thigh pads, then open legs outward in a controlled manner for each rep.
Lunges - Lunges are dynamic exercises that primarily target the quads and glutes while improving balance, which is beneficial for squats. Start by stepping forward with one leg, bending both knees until the back knee nearly touches the ground, then push through the heel of the front foot to return to the starting position. Alternate legs to complete a set.
Back Extension - Also known as a 45-degree back extension or hyper-extension, this exercise strengthens the lower back muscles, promoting posture and stability. Performing reps with a neutral spine at a controlled pace supports proper form and safety. Adding weight increases the challenge of the exercise.
Mobility
Alongside perfecting our squat technique, it's equally important to address mobility factors. Enhancing mobility not only aids in executing the squat effectively but also contributes to injury prevention and overall performance. Therefore, incorporating mobility-focused exercises into our routine alongside squat accessories is essential for achieving optimal results and ensuring long-term progress. Below, is again a flavour of mobility movements which can complement evolving our squat.
Resistance Bands
Resistance Band Squats - To perform this exercise, place a resistance band just above your knees and around your thighs, then proceed to do bodyweight squats as usual. The band provides resistance, activating the outer thigh (hip abductors) and the glutes, which can be particularly helpful for those experiencing knee valgus, where the knees cave inward during a squat. Using the band encourages tension to keep it in place; if the knees cave in, the band would slip, and the resistance would diminish.
Banded Clamshells - Lie on your side, resembling a sleeping position, and place a resistance band just above your knees and around your thighs. Open your top leg outward while maintaining the position. For example, if your right leg is touching the floor, open your left leg. This exercise strengthens the glutes and improves hip stability. Perform each repetition in a controlled manner and ensure an even number of repetitions on each side.
Banded Glute Bridge - Start by lying on your back and placing a resistance band just above your knees and around your thighs. Lift your hips off the ground into a bridge position, squeezing your glutes at the top. The resistance band aids in activating the glutes, contributing to their strengthening and supporting the squat.
Dynamic Movements
It's worth noting that a squat is a dynamic movement, which means it involves continuous motion through a range of movement. Therefore, incorporating dynamic movements into our warm-up or mobility routine can be beneficial for preparing and supporting our squat. Here are some examples of dynamic movements you can try:
Leg Swings - This exercise is excellent for warming up and stretching the hip muscles and is also straightforward to do. Simply place one hand on a stable surface, like a wall or even the barbell in the squat rack, and swing each leg back and forth several times.
Hip Circles - Another simple and effective exercise to activate our hips. Stand with your feet hip-width apart, place your hands on your hips, and circle your hips in a clockwise direction for several repetitions, then repeat in an anti-clockwise direction.
Empty Barbell Squat - While it may seem obvious, warming up with the movement at a lighter intensity is a great way to prepare for heavier lifts. Performing reps with an empty bar is an ideal warm-up, allowing you to refine your technique and assess how your body feels on the day. It also helps you identify any areas of your body that may need extra attention, so you can warm them up accordingly.
Static Movements
While dynamic movements involve a range of motion, static movements are about holding still without significant movement. Although a dynamic warm-up is great for getting ready for active movements like squats, static movements have their own benefits for strengthening, balance, and flexibility.
Child's Pose - This yoga pose is quite popular and often used during transitions. It's simple: you kneel with your shins on the ground, then lean forward, resting your forehead on the ground and extending your arms in front of you. You can hold this pose briefly. Child's Pose stretches and relaxes the back, hips, and thighs.
Cobra - Another yoga pose where you lie on your stomach with your thighs and shins on the ground and your feet stretched out. With your palms on the ground, lift your head, chest, and stomach into a cobra shape and hold for a short while. Cobra strengthens the back muscles, stretches the spine, and improves posture.
Squat Hold - Holding a squat position can be very beneficial. To do this, perform a bodyweight squat but hold the bottom position for a short while. This strengthens the leg muscles, increases mobility, flexibility, endurance, and improves balance for squatting. Although it's a static movement, you can lean your elbows into your thighs to stretch the hips further, holding on each side briefly or until you feel the stretch. This helps you pay better attention to your body and areas that need focus.
As you can imagine there is a broad arsenal of weighted and mobility exercises that exist to support your squat, the above is not a definitive list but is simply to give you some guidance as to supporting movements you can implement into a workout program alongside your compound lift (the barbell squat).