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November 17, 2022

4 Back Squat Accessory Lifts For Hypertrophy

4 Back Squat Accessory Lifts For Hypertrophy with Annie Miller

Ready for 4 back squat accessory lifts? In traditional program design the back squat is considered a “main lift.” It is a compound movement requiring full body tension and recruits large muscle groups. This typically earns it a place towards the beginning of a lift. And it can set the tone and needs for the rest of the programming.

In this case, we are looking at four lifts that can help compliment the muscle groups used during the back squat. Ideally, strengthening or growing them.

The following exercises could be in two different supersets as B1, and B2 and C1 and C2, or as individual single exercise sets. I can see the logic in both. Supersets might save you time. And in this case would be pairing a posterior chain bias exercise with a quad based exercise (opposing muscle group supersets).

Four Back Squat Accessory Lifts:

👉Hip thrusts

are the premier movement for growing the glutes (with proper intensity, volume and execution). Most of my clients and myself do some kind of thrust (supine hip hinge with knee flexion) twice per week.

👉Front foot elevated reverse lunges

Increase the range of motion in the lunge by allowing the rear knee to drop below the “floor.” Here I am keeping a vertical chest and shooting for a pretty balanced “quad” vs “glute” bias. ✅ Unilateral bias knee dominant movement.

👉B Stance Romanian Deadlift

Aka “kick stand” RDL gives us a ✅ Unilateral bias hinge movementAnd gets spicy if you control the eccentric (lowering/lengthening phase for the hamstrings). Counter to what fitspos on instagram and pinterest will tell you, this is NOT a glute dominant movement. They are worked, but this is a hamstring dominant exercise.

👉Cyclist Goblet squat

Is a heavy quad bias movement. The elevated heel allows for an upright chest and knees to drive far over the toes. In that deepest position the VMO is put to WORK and you shall build your tear drop. This is another fabulous quad dominant movement pushing RANGE OF MOTION.

Do you use these back squat accessory lifts already? Are you going to start?

If you’d like to learn more about program design for strength, yes, and hypertrophy training over long term periodization, check out Pure PROgramming.

If you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist. 

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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