Squat Accessories: Best Exercises and Gear to Build a Stronger Squat

The squat is called the king of lifts for a reason, but building a big squat takes more than squatting. Accessory exercises fix weak points and build the muscles that drive the squat, while the right gear keeps you warm, braced and comfortable under the bar. Here are the best squat accessories in both categories.

Part 1: Accessory Exercises

Pause Squats

Pausing at the bottom builds strength out of the hole and teaches control. Read pause squat.

Front Squats

Builds the quads and upper back and reinforces an upright torso. Read how to front squat.

Box Squats

Teaches sitting back and builds hip strength. Read how to do box squats.

Bulgarian Split Squats

Single-leg strength and balance. Read how to do Bulgarian split squats.

Leg Press and Hack Squat

Heavy quad work without as much demand on the back. Read how to use the leg press and how to do hack squats.

Romanian Deadlifts and Good Mornings

Strengthen the hamstrings, glutes and lower back for a stronger drive out of the hole. Read how to do good mornings.

Lunges and Step-Ups

More single-leg volume. Read how to do lunges and step-ups.

Core Work

A strong brace holds your position under heavy loads. Read how to brace your core for lifting and how to do a plank.

Zercher and Safety Bar Variations

Build the upper back and trunk. Read Zercher squat.

Part 2: Squat Gear

Knee Sleeves

Warmth and compression for the knees. Bay Gear Co. knee sleeves are 7mm thick and 9.5" long at $59.99. Read best knee sleeves for squats.

A Lifting Belt

A belt gives your core something to brace against. The lever belt is 10mm thick and 4.25" wide at $129.99, in sizes XS–3XL. The quick locking belt is $34.99. Read lifting belt for squats.

Wrist Wraps

Keep the wrists comfortable under a low-bar or front squat. Wrist wraps are 18" with a thumb loop and $28.99. Read wrist wraps for squats and wrist wraps for front squats.

Knee Wraps

For heavy overload work and wrapped powerlifting. Knee wraps are 78" by 3.25". Read knee wraps for squats.

Elbow Sleeves

Low-bar squatters sometimes like warm elbows. Elbow sleeves are 7mm neoprene at $49.99 a pair.

Ankle Straps for Glute Work

Cable kickbacks and abductions build hip strength. Ankle straps are $9.99.

A Squat-Focused Training Week

• Day 1, heavy squat: back squat 5x3, pause squat 3x3, Bulgarian split squats 3x8, planks.
• Day 2, upper body.
• Day 3, volume squat: front squat 4x6, leg press 3x10, RDL 3x8, cable abductions 3x15.
• Day 4, upper body.

Read how to increase squat and leg day workout.

Choosing Accessories for Your Weak Point

• Weak out of the hole: pause squats, front squats.
• Forward lean: front squats, upper back work.
• Knees caving: split squats, cable abductions.
• Losing brace: core work, belt practice.

Gear Bundles

The knee sleeves and elbow sleeves bundle covers squat day and pressing. Browse the bundles collection.

Common Mistakes

• Doing too many accessories and not enough squatting.
• Skipping single-leg work.
• Ignoring hamstrings and glutes.
• Using gear on every warm-up set.

Recovery

Squat accessories add a lot of leg volume. Sleep, nutrition and deload weeks keep you progressing. Read deload week.

How Many Accessories Per Session?

Most lifters do well with two to four accessory exercises after their main squat. Pick one quad-focused movement, one hip or hamstring movement and one core or single-leg exercise. Rotate exercises every four to eight weeks to keep progress moving while still giving each one time to work.

Accessories for Different Squat Styles

High-bar squatters tend to rely more on the quads, so front squats, leg press and hack squats carry over well. Low-bar squatters use more hip and back, so good mornings, RDLs and paused low-bar squats are popular choices. If you are not sure which style you use, film a set from the side: an upright torso with knees well forward usually means high bar, while a more horizontal torso points to low bar. Pick accessories that strengthen the muscles your style depends on most.

Warming Up for Heavy Squats

A good warm-up is an accessory in itself. Start with a few minutes of easy cardio, then bodyweight squats, lunges and hip openers. Move to an empty bar and build up in small jumps. Put your knee sleeves on before the first bar set so the knees warm up gradually, and save the belt for your heavier warm-ups and working sets. A consistent warm-up routine makes every squat session feel more predictable.

Shipping and Returns

Bay Gear Co. includes free shipping on orders over $49 and a 30-day return policy.

FAQ

What are the best squat accessories?

Pause squats, front squats, Bulgarian split squats, leg press and RDLs.

What gear helps the squat?

Knee sleeves, a belt and wrist wraps are the most common.

Should I use knee wraps or sleeves?

Sleeves for most training; wraps for overload work or wrapped competition.

How often should I do squat accessories?

Two to four accessories per squat session works for most lifters.