Top 5 Accessory Lifts Every Athlete Should Be Doing
Build Strength, Balance, and Longevity with the Right Accessory Work
Accessory lifts are where great athletes are built. Sure, your main lifts — the squats, presses, and deadlifts — are the foundation of your program, but it’s your accessory work that builds balance, prevents injury, and drives long-term progress.
That’s why we follow what we call the 80/20 rule — 80% of your training should focus on accessory work that develops stability, mobility, and strength through a variety of movement patterns, while 20% focuses on the big main lifts.
Anyone can build raw strength with the basics, but it’s the detailed, intelligent accessory work that separates a good athlete from a great one.
Below are our Top 5 Accessory Lifts Every Athlete Should Be Doing, plus how we use the Repetition Method to program them for maximum results.
1. Bulgarian Split Squats
Why we love them:
The Bulgarian split squat develops single-leg strength, stability, and balance — all essential for athletic performance. It also improves hip mobility, strengthens your glutes and quads, and helps correct imbalances between sides.
How to use it:
Perform 3–4 sets of 8–12 reps per leg with a moderate to heavy load.
Rest 60–90 seconds between sets.
BMF Tip: Control the descent, drive through the front heel, and keep your torso tall. This movement improves lower-body strength while building hip and knee stability.
2. Romanian Deadlifts (RDLs)
Why we love them:
RDLs are one of the best exercises for developing the posterior chain — glutes, hamstrings, and lower back. This is the powerhouse of athletic movement, crucial for sprinting, jumping, and acceleration.
How to use it:
Perform 3–5 sets of 8–10 reps with a slow eccentric phase.
Rest 60–90 seconds between sets.
BMF Tip: Hinge at the hips, not the spine. Feel the tension in your hamstrings and maintain control through the full range.
3. Dumbbell Rows (Single Arm Rows)
Why we love them:
Athletes need strong backs — not just for pulling, but for posture, shoulder health, and injury prevention. The dumbbell row strengthens the lats, traps, and rhomboids, balancing the pressing volume from your upper-body days.
How to use it:
Perform 3–4 sets of 10–12 reps per arm.
Rest 60–90 seconds between sets.
BMF Tip: Drive your elbow toward your hip and focus on full retraction at the top for maximum engagement.
4. Glute Hamstring Raise (GHR)
Why we love them:
These are elite-level hamstring builders. They strengthen the muscles eccentrically — the “braking” phase of movement — which is critical for sprinting, deceleration, and knee health.
How to use it:
Perform 3-5 sets of 6–10 reps, using a slow lowering phase.
Rest 60-90 seconds between sets.
BMF Tip: Control the descent. If you can’t perform full reps yet, use a band or box for assistance and progress gradually.
5. Face Pulls or Band Pull-Aparts
Why we love them:
These are small but powerful movements that target the rear delts and rotator cuff, improving shoulder stability and posture. Perfect for countering the effects of heavy pressing and sitting.
How to use it:
Perform 3–4 sets of 15–25 reps using light resistance and strict form.
Rest 30–60 seconds between sets.
BMF Tip: Do these often — even daily — to keep your shoulders healthy and your upper back strong.
How We Program Accessory Work: The Repetition Method
At BMF Training, we program accessory lifts using the Repetition Method — a proven strategy for building muscle, improving movement quality, and reinforcing proper mechanics without overloading your nervous system.
Here’s how it works:
Perform submaximal weights for moderate to high reps with controlled form.
Focus on muscle tension, full range of motion, and consistency across sets.
Keep rest intervals short to maintain volume and intensity.
Typical accessory work parameters:
3–5 sets
8–15 reps (up to 25 for smaller muscle groups)
30–90 seconds of rest
This approach complements the heavy main lifts you perform during max effort days — developing the foundation that allows you to lift heavier, move better, and stay injury-free.
Why Accessory Work Matters
Accessory training isn’t “extra” — it’s essential. This is where athletes build the strength, balance, and resilience that carry over to everything else.
At BMF Training, our accessory lifts are designed to:
Build muscle where you need it most
Correct imbalances and strengthen weak links
Improve joint health and posture
Enhance coordination, stability, and performance
When 80% of your time in the gym is spent on smart accessory work, you’re not just training muscles — you’re building an athletic body that performs and lasts.
Ready to Train Smarter?
Whether your goal is to get stronger, move better, or perform at a higher level, our coaches at BMF Training can help you do it through structured programming, expert coaching, and personalized accessory work.
💪 Join our group, personal, or online training programs and start building your foundation today:
👉 www.bmf-training.com