Complementary Exercises for Squats

The best exercises to complement your squat are going to be the accessory leg exercises that improve your ability to squat over time.

Whether you want to improve your squat max or just develop the leg muscles in general, picking the right exercises to do with your squat is crucial to you body and muscular development.

Squat accessory exercises should challenge your quads, hamstrings, glutes, inner and outer thighs, calves and back muscles.

They will help stabilize your legs and body leading to a more powerful and explosive squat.

Make sure to vary the reps, sets, frequency, time and type of exercise for best results.

Complementary Exercises for Squats

Complementary exercises are ideal for generating a powerful squat.

A squat requires efficient muscular production from all the muscles of the legs and back.

A complementary squat exercise will work major muscle groups in different ways.

These exercises will primarily work the quads, hamstrings, glutes and back muscles.

A list of complementary exercises you should be doing with squats include:

1. Pistol Squats
2. Deadlifts
3. Lunges
4. Romanian Deadlifts
5. Glute Raise
6. Bulgarian Split Squats
7. Kettlebell Swings
8. Hamstring Curls
9. Sumo Squats
10. Leg Press

Squat Accessory Exercises

Squat accessory exercises are going to assist the overall power of your squat but work smaller muscle groups in the process.

These types of exercises will work your inner and outer thighs, glute medius and glute minimus.

They will help stabilize your joints during the squat and assist with overall movements.

A list of accessory exercises you should be doing with squats include:

1. Lateral Band Walks
2. Lateral Lunges
3. Isometric Calf Raises
4. Duck Walks
5. Curtsy Lunges
6. Clamshells
7. Banded Kickbacks
8. Lying Lateral Leg Raises
9. Calf Raises

Best Exercises for Squats

The best exercises for squats are going to be the ones that are most effective at increasing your ability to squat over time.

They are going to work the muscles crucial to creating power and stability.

Most of these exercises are going to mimic the squat in many ways but are variable in the angle and type of movement.

Here are the best exercises for squats:

1. Deadlifts
2. Lunges
3. Sumo Squats
4. Leg Press
5. Banded Walks
6. Banded or Chained Squats
7. Ham/Glute Raise
8. Jump Squats

Exercises to Improve Ability to Squat

If you are looking for exercises to improve the ability to squat, you will need to focus on exercises that focus on function, flexibility, stability and joint movement.

These exercises will free up your ability to move into and out of a deeper squat, give you greater range of motion, increasing the capacity for your body to move heavier amounts of weight over time.

Many lifters will become tight and muscle bound, restricting their bodies ability to reach its full capacity.

Use this group of exercises to improve your ability to squat:

1. Yoga
2. Clamshells
3. Stretching
4. Banded Walks
5. Foam Rolling
6. Voodoo Flossing
7. Swimming
8. Running

Exercises to Do with Squats

Sometimes you just need a group of exercises to pair with squats.

You can superset these exercises with squats or take a rest in between.

Focus on opposite muscle groups and it will make your workout easier and more efficient.

Here are some good exercises to do with squats:

1. Pushup Jacks
2. Incline Situps
3. Rowing
4. Wide Arm Pull ups
5. Dumbbell Overhead Press
6. Plank Jacks
7. Reverse Flies
8. Dips
9. Bench Press
10. Crossover Crunches

Best Exercises to Improve Squat Max

If you need the best exercise to improve your squat max, you need to focus on exercises that overload your muscles during the entirety of the contraction phase.

Using bands and chains are a great way to improve your max on any lift.

Also doing the previously mentioned accessory and complementary exercises will add extra power to your squat as well.

Do these exercises to improve your squat max:

1. Banded Squat
2. Box Jumps
3. Banded Glute Raise
4. Banded Lunge
5. Lunge Jumps
6. Banded Deadlifts
7. Squat Jumps
8. Sled Push/Pull
9. Frog Jumps
10. Banded Kettlebell Swings

My favorite set of jump boxes is this Epic Fitness 3-in-1 Foam Plyometric Box Jumping Exercise Trainer. You can easily vary the height of the boxes and their durable foam core help prevent shin scrapes.

Summary: Complementary Exercises for Squats

Adding complementary exercises to your squat routine is going to give you a big step up when it comes to increasing your ability to squat, developing strong lean muscle, and improving metrics like squat reps and squat max. Make sure to add in the accessory exercises that stabilize your legs, knees, hips and ankles to prevent injuries and improve you’re the overall squat. Vary your exercises, angles, resistances, reps, sets, frequency, time and type, and you will be well on your way to a greater and more powerful squat.

Don’t forget to check out my article: 5 Deadlift Supersets for Max Gains