If you're looking to build a stronger, more efficient squat, incorporating the right assistance exercises can make a big difference. Here are some of the best movements to help address common squat weaknesses.
Best for: Improving upper back strength and maintaining position under heavy loads.
Why use it?
Helps prevent upper back rounding in the squat.
Reduces strain on the shoulders and elbows, making it a great alternative for those with discomfort from low-bar squatting.
Best utilized in hypertrophy and general strength phases.
Best for: Building control and strength out of the hole.
Why use it?
Increases time under tension, reinforcing proper positioning.
Can be paused at different depths to focus on weak points.
Try an active pause squat, where you maintain tension instead of fully relaxing at the bottom.
Best for: Quad strength without excessive lower back fatigue.
Why use it?
Allows for extra squat volume without spinal loading.
Helps develop leg drive, which is crucial for maximizing squat strength.
Can be used in all phases of training.
Best for: Strengthening glutes, hamstrings, and lower back.
Why use it?
Builds posterior chain endurance and strength, which helps stabilize heavy squats.
Useful throughout all training phases.
By adding these key exercises into your training, you can target specific weaknesses, reinforce better movement patterns, and ultimately increase your squat numbers.
