We use the back squat or a variation (front squat, safety squat bar squat) as the main exercise on our squat days. They are followed by an assistance exercise to target a specific weak point that a lifter has. The remaining exercises are accessory exercises, used to build muscle in the legs and develop single leg strength.
Sample Workout:
- Goblet Squats (Warm up exercise to prepare the body): 3 x 10
- Squat: 4 x 5
- Front Squat: 3 x 8
- Good Morning: 3 x 10
- Bulgarian Split Squat: 4 x 10 (each leg)
- Backwards Sled Drag: 20m x 4
- Ab Wheel: 3 x 12-15
Exercises for sticking point at bottom
- Front squat
- Pause squat in the hole
- Olympic squats
- Deep Safety Squat Bar squat
- Lots of quad work (Belt squat, leg press, backwards sled drags, lunges)
Exercises for sticking point at half way
- Pause squat at sticking point for 1,2 or 3 second count
- Pin squats
Exercises for sticking point at top
- Pause squat at sticking point for 1,2 or 3 second count
- Pin squats
- Good Mornings
- Lots of hamstring work (Glute ham raises, straight leg deadlifts, leg curls)