Why Accessory Exercises Matter

Written By Alexandra Chin

and Which to Use for Each Compound Lift

When it comes to getting stronger, compound lifts like squats, deadlifts, presses, and rows are the foundation. They give you the most bang for your buck — building strength, coordination, and muscle all at once. But if you're not including accessory exercises in your training, you're leaving strength, performance, and joint health on the table.

What Are Accessory Exercises?

Accessory exercises are movements that support your main lifts. They help you:

  • Strengthen weak links

  • Improve muscle imbalances

  • Increase stability and control

  • Build muscle in targeted areas

  • Reduce injury risk

Think of compound lifts as your main meal — accessory work is the seasoning that brings it all together.

Accessory Exercises by Compound Lift

For the Squat

Goal: Improve hip/knee stability, quad/glute strength, and core engagement

Accessory Options:

  • Bulgarian Split Squats – single-leg strength and balance

  • Glute Bridges or Hip Thrusts – activate and strengthen glutes

  • Wall Sits – build isometric quad endurance

  • Tempo Goblet Squats – reinforce positioning and control

  • Banded Lateral Walks – strengthen hip abductors and prevent knee collapse

For the Deadlift

Goal: Strengthen posterior chain, lockout, and grip

Accessory Options:

  • Romanian Deadlifts – isolate hamstrings and glutes

  • Barbell Rows – build upper back to support posture

  • Kettlebell Swings – improve hip drive and explosive power

  • Trap Bar Carries – improve grip and core stability

  • Hamstring Curls – direct hamstring work for support and injury prevention

for the Bench Press

Goal: Strengthen triceps, shoulders, and improve pressing control

Accessory Options:

  • Close-Grip Bench Press – overload triceps

  • Dumbbell Chest Press – even out strength imbalances

  • Overhead Press – develop shoulder strength

  • Push-Ups – reinforce stability and range

  • Band Pull-Aparts – balance shoulder and upper back stability

For the Overhead Press

Goal: Build scapular control, triceps strength, and shoulder mobility

Accessory Options:

  • Arnold Presses – work all angles of the delts

  • Lateral Raises – build shoulder stability and endurance

  • Face Pulls – strengthen rear delts and prevent forward shoulder posture

  • Landmine Press – build overhead strength in a safer arc

  • Plank Variations – stabilize the core for pressing power

How to Incorporate Accessory Work

Accessory exercises typically come after your main lift. Choose 2–4 movements and do them for 2–4 sets of 8–15 reps, depending on your goals. Use lighter weight and focus on form, control, and activation — this isn't about maxing out.

Final Thoughts

If you’re plateauing, feeling unstable, or getting nagging aches — it might be your body telling you something’s missing. Accessory work isn’t extra fluff — it’s essential training. Think long-term strength, not just short-term gains.

Lift smart. Accessorize wisely.

Accessory exercises are a main staple in the Exercise Corrected App. To learn more about the app, click the link below.

Alexandra Chin
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