Tom Stoltman performs 20-30 reps on lower-body accessory exercises to enhance squat performance.
Last updated on July 27th, 2025
Squats are among the most effective exercises for building strength and boosting athletic performance. (1) They’re a cornerstone in strongmen training. Training squats can improve sled pushes pulls, farmer’s carries, Atlas stones, log cleans, and deadlifts.
In late July 2025, three-time World’s Strongest Man (WSM) champion Tom Stoltman shared how he masters the squat in the gym. He highlighted three accessory exercises that help elevate his squat game:
Tom Stoltman’s 3 Squat Improving Exercises
Hamstring Curls
The three-time WSM starts training with hamstring curls. With each repetition, he squeezed at the top, maximizing activation, before resting for 90 seconds between sets.
Warm-up with hamstring curls before squats. Stick to weight you’re comfy with for 20 reps — gets the hamstrings firing.
—Tom Stoltman
Leg Extensions
Stoltman recommends leg extensions for beginners. Stoltman prefers controlled movements where he the hold the concentric for one to two seconds per rep. “Very important you squeeze,” he emphasized. He rests 30 seconds between sets, adding, “Keep the pump on this!”
Leg Presses
Stoltman considers the leg press in moderation as the most effective exercise for building leg strength and enhancing squat performance.
Before leg pressing, Stoltman completes his other accessory exercises to prevent overexertion. “Do not do five sets of five. That is the most pointless thing you can do in a leg press,” Stoltman explained.
Stoltman set the machine to a 45-degree angle and rested for two minutes between sets. He suggested beginners should aim for four sets of 20 reps at a weight that align with progressive overload. “Each set needs to get harder and harder.”
Tips
- Wear supportive footwear and knee sleeves during the leg press.
Knee sleeves protect my knees…don’t…be stupid.
—Tom Stoltman
- Don’t lock knees when using the leg press machine.
- Box jumps enhance explosive power, build strength, and improve athletic performance.
- If a box isn’t accessible, any sturdy, elevated surface can be an alternative.
- Perform three sets of five to six reps.
- Stoltman recommended box jumps as a finisher.
- Increase rest intervals between sets.
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Reference
- Takai, Y., Fukunaga, Y., Fujita, E., Mori, H., Yoshimoto, T., Yamamoto, M., & Kanehisa, H. (2013). Effects of body mass-based squat training in adolescent boys. Journal of sports science & medicine, 12(1), 60–65.
Featured image: @tomstoltmanofficial on Instagram
