Squat Goals, Unlocked: 9 Moves That Raise the Bar and Your Game

What's Happening: Squats with a barbell are the crown jewel of lower-body strength—but also one of the most technically demanding lifts. New gym member or seasoned lifter, squats require more than just sheer determination to get right. Fitness coach Varun Rattan asserts that the secret is building foundation strength through certain accessory exercises that enhance mobility, balance, and muscle recruitment.

Performance Boosters

Bodyweight Squats Great for novices, this exercise builds base strength and encourages good squat form.

Goblet Squats Holding a dumbbell or kettlebell at chest level encourages good posture, activation of core, and depth control.

Bulgarian Split Squats A unilateral gem that targets glutes, quads, and stability—ideal for meeting strength imbalances.

Romanian Deadlifts Engages hamstrings and posterior chain, crucial for forcing force from the bottom of a squat.

Front Squats Transfers weight forward, demanding more from your core and quads and supporting improved upright posture.

Leg Press Allows heavy weight without loading the spine, great for building raw strength in the legs.

Step-Ups Mimics life movement patterns and improves single-leg strength and coordination.

Hip Thrusts Glute-focused and required for explosive upforce on squats.

Plank Variations Core stability isn't optional—planks develop the midline strength to stay upright under load.

Why It Matters: These nine exercises don't just make you strong—they make you smarter at the bar. By engaging weak points and building movement patterns, they avoid injury, build better form, and unlock heavier lifts in the long term.

Sources: Hindustan Times, PowerliftingTechnique.com, AQF Sports, Men's Health UK, Westside Barbell YouTube.