3 Exercises For A Stronger Squat

When it comes to adding pounds on the squat, it can get very aggravating. It takes time, practice and a lot of work to develop a stronger squat. One thing that can help speed up the process is picking out the correct auxiliary lifts that will help increase muscle strength in those muscles that we use for the squat. In todays post, I will be covering 3 of my top exercises I use for my clients and myself when we need to add some pounds to the bar.

As I said above, exercise selection is crucial when strength training to increase weight to the main lifts like the squat. When I first stated I would just do a couple sets on the quad extension and seated hamstring curl machine. Don’t get me wrong, those machines are good and have their purpose but I noticed I never really added much to my squat when I only did those exercises and a little bit of calves. As I furthered my knowledge and started experimenting with myself, I noticed a select number of exercises that I would do when my squat would increase. Then I learned how to hit weaknesses for the individual when I got into powerlifting which literally changed the game for me as a trainer. I will get into this in a different article, today I am showing some of the best exercises that will help you develop a stronger squat. So let’s get started.

My first one I have on my list is the GHD. Now not everyone has the luxury to have one in their gym, I didn’t when I was at my previous gyms in the past and I didn’t even have one at my private gym at first. When I researched how beneficial the GHD is and researched countless studies on strength, performance, speed, and injury prevention I knew I needed one in Iron Strength and Conditioning. I dropped the money and got one of the best on the market, the Rogue Abram GHD 2.0 for my private gym. This puppy is one of my favorite pieces of equipment not only for me but for a lot of my clients as well. With the GHD, you can perform glute ham raises, back extensions, side bends, crunches and a lot more when you start to get creative.

The GHD works so well because because it is essentially a bodyweight hamstring curl. It is a difficult move to get down at first if you’ve never done it but it’s worth the practice because this can be one of the best exercises to increase your squat and deadlift. As you get better at these, add more resistance by adding bands or holding a dumbbell.

My second exercise is another solid hamstring/glute exercise. I watched a video of Jeff Nippard’s YouTube channel that goes over a study with a different variation of this exercise being one of the top listed exercises for reaching the highest Electromyographic (EMG) level for the hamstrings. This is primarily due to being a movement that keeps the hips in an extended position which activates the glutes and hamstrings, then as you bring the ball in, it is a knee flexion motion which will active the hamstrings even more. A couple things to remember is to keep your glutes engaged and keep them extended so your butt doesn’t drop down, that will take tension off the glutes and lower back. I also think about digging my heels into the ball as I bring it in as if I were trying to pop the exercise ball. A way to increase difficulty is to do one leg or use ab slider for your feet.

My 3rd exercise I have for you is one of my favorite lower body exercises, walking lunges. I used to use these here and there in my leg training when I started, I would use a barbell variation and do them in the rack but the lunges changed when I learned more from Cory Gregory. I learned that you can use walking lunges as a form of General Physical Preparedness (GPP) which in theory is literally strength conditioning. It is a movement that will work the muscle and be used as a form of cardio when lengthening the distance. This will then lead to increased training volume and increasing weak areas and will have your squat going through the roof. These lunges aren’t just a 3 sets of 12 each leg type of deal, were talking some serious distance. 400-800 meters worth in one session. Yes like the 400 meters that make a lap around a track. Now if you are starting off with these, start with something like down and back a few times in your gym then try increasing to 100 meters, then 200, then 400 and more if desired. I have found that 100-400 multiple times a week worked best for me. I added about 90 pounds to my squat back when I did these just about everyday combined with a squat everyday program Cory came out with. It worked wonders for me, but find what works best for you and don’t be afraid to try new things. That is what has made me a better trainer and let me know my body better as far as what works for me and what doesn’t. I could add on to the lunges and write pages about how beneficial they are but I will save that for another post.

These 3 exercises are not the end all, be all theory that will save your squat but these 3 have been very beneficial for me and my clients I have trained. I have seen multiple clients add 30lb to their squat and even some that had 70-100lbs added in a couple months. That does not mean it will happen for you but this is a perfect example of trying new things because you never know when you will find the perfect list of exercises that will address weak points in your lifts.

I hope this helps you as much as it has helped me over the years, I appreciate you reading this post. Please try to share this with a friend, family member, teammate or coach to help others increase strength.

Have an awesome day!
-Alex Costa-

Workout Wednesday (Bench Edition)


How much ya bench bro?? 

Yea, we’ve all been asked this question, so lets do a workout that will give us some confidence when we answer that!¬†

We will start off with bench press. Do the bar for your first warm up, don’t just slap on 45s on each side and start. If you want to work technique and get a better bench, warm up properly. After you find a good working weight, we will take that on for 4 sets of 3 reps to start off the workout.

After we finish with bench, we will move to bent over rows with an under grip position on the bar. We will work to a heavy set of 8 reps for 4 sets.

Next is a superset of incline dumbbell bench press and wide grip pull ups. For pull ups, try going for failure but go until it gets to at least 10 reps. If you can’t do that many pull ups, you can do assisted pull ups or use a lat pull down machine and put about 75%-100% of your bodyweight number as the weight on the machine.

We will then finish with a tri-set of overhead tricep extensions with a dumbbell, close grip push ups and dips. 

After you have finished the workout, go eat and get some good quality food in to help your body become stronger! I hope you like this workout, please give me feedback on how it works for you and let me know if you have questions! Have a great Wednesday! 

-Alex Costa-