09/10/2026
🏋️♂️ WANT A STRONGER BACK SQUAT?
If your squat has stalled, the answer may not be doing MORE squats. The right assistance exercises can help strengthen the muscles and positions that are holding you back.
🔥 10 Great Assistance Lifts for a Stronger Squat:
1️⃣ Front Squats – Build quad strength, core stability, and upright positioning.
2️⃣ Pause Squats – Develop strength and confidence out of the bottom.
3️⃣ Safety Bar Squats – Strengthen your upper back and improve squat posture.
4️⃣ Bulgarian Split Squats – Build single-leg strength, balance, and hip stability.
5️⃣ Romanian Deadlifts – Strengthen the hamstrings and glutes for stronger drive.
6️⃣ Reverse Hypers – Build the posterior chain while adding lower-back-friendly volume.
7️⃣ Glute-Ham Raises/Nordic Curls – Develop strong, resilient hamstrings.
8️⃣ Weighted Planks – Improve your ability to brace and stay tight under heavy weight.
9️⃣ Ab Rollouts – Build dynamic core strength and better squat bracing.
🔟 Front Rack Holds/Yoke Carries – Overload your core and upper back while getting comfortable supporting heavy weight.
💡 THE KEY: Don’t try to do everything at once. Pick 2–3 assistance exercises that specifically target YOUR weak points.
Find the bottleneck. Attack the weakness. Build a stronger squat. 💪
