Building a better back squat and front squat. By coach JKH.

The back squat and front squat are two foundational movements in strength training, and developing a strong back is crucial for excelling in these exercises. While the squats themselves target the quadriceps, hamstrings, and glutes, there are accessory exercises that can significantly enhance your performance and help you lift heavier weights with proper form. Here are the five best accessory exercises to build a stronger back squat and front squat:

1. Deadlifts: The deadlift is a compound exercise that strengthens the lower back, hamstrings, and glutes. It's particularly effective for improving your back squat as it reinforces the muscles responsible for maintaining an upright posture during the lift.

2. Romanian Deadlifts: Focusing on the hamstrings and lower back, Romanian deadlifts help improve hip hinge mechanics and posterior chain strength, which are essential for maintaining an upright torso in squats.

3. Good Mornings: This exercise targets the lower back and glutes, enhancing their stability and strength. Incorporating good mornings into your routine can help prevent excessive forward lean during squats.

4. Glute Bridges: A strong posterior chain, including the glutes, is vital for both squats. Glute bridges isolate and activate the glutes, improving hip extension and power during your squats.

5. Bent-Over Rows: Strengthening the upper back and lats through bent-over rows can help stabilize the barbell on your back during squats. A stable upper back can aid in maintaining proper form throughout the lift.

Incorporating these accessory exercises into your training regimen can lead to substantial improvements in both your back squat and front squat. Remember, it's essential to prioritize proper form and gradually increase the weight as your strength improves. Consistency is key, and a well-rounded approach to strength training will not only make you a better squatter but also reduce the risk of injuries.

Additionally, always warm up adequately and perform these exercises with correct technique to ensure safety. Consult a fitness professional if you're unsure about your form or if you have any underlying health concerns. With dedication and the right exercises, you'll be on your way to achieving impressive squat strength and a stronger, more resilient back.

By coach JKH Rising Sun Community Fitness.