Many health “specialists” say you must squat to construct sturdy, outlined legs. 

This isn’t essentially true. 

The squat is a wonderful train that’s notably efficient for coaching your decrease physique.

But when accidents forestall you from squatting, or squats aren’t your bag, there are many good squat alternate options for constructing lower-body muscle and energy.

On this article, you’ll be taught 8 of the very best alternate options to squats, why they’re efficient, and the best way to do them with correct kind. 

Leg Coaching With Barbell Squat Alternate options

Most specialists think about the barbell back squat the “king of exercises” because no other exercise trains as many muscles across your entire body. 

It also lets you lift heavy weights safely and progress regularly, so it’s ideal for gaining muscle and strength.

Nevertheless, not everyone can back squat.

For example, those with lower-back problems may find squatting through a full range of motion uncomfortable, whereas people with knee issues may find it difficult to bend their knees to 90 degrees and beyond, limiting the effectiveness of the exercise. 

It’s not always ideal for beginners, either.

Some weightlifters have trouble grasping proper squat technique. Some novice lifters also struggle to lift a 45-pound bar, which is the minimum required to perform a barbell squat.

Fortunately, there are many excellent back squat alternatives that can help you gain lower-body muscle and strength. 

Here are eight of the best.

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The 8 Best Alternatives to Squats

1. Front Squat


back squat alternative

The front squat trains the quads as successfully because the barbell again squat, even whenever you use as much as 20% much less weight. It additionally places much less compressive forces in your knees and decrease again, making it a very good choice for individuals who have knee or again points.

If, after a number of weeks of making an attempt, you discover the entrance squat “rack place” painful in your shoulders and wrists, think about switching to a “cross-arm” grip, or substitute the entrance squat for an train that trains your physique equally, such because the Zercher squat or hack squat. 

  1. Place a barbell in a squat rack at in regards to the top of your breastbone (normally an inch or two greater than you’ll for the barbell squat). 
  2. Seize the bar with a shoulder-width grip and your palms dealing with away from you. 
  3. Step nearer to the bar in order that it presses in opposition to the highest of your breastbone and push your elbows up and out in entrance of the bar. 
  4. With the bar resting on the entrance of your shoulders and held in place by your fingers, raise it out of the rack, take one or two steps backward, and place your toes somewhat wider than shoulder-width aside together with your toes pointing barely outward.
  5. Sit down and keep in mind to maintain your again straight, elbows up, and push your knees out in the identical path as your toes all through every rep. 
  6. Arise and return to the beginning place.

2. Leg Press


barbell squat alternative

Because the leg press doesn’t require you to stability or assist weight together with your higher physique, it permits for heavier masses in comparison with different free-weight leg workout routines. In comparison with different barbell leg workout routines, the leg press can also be considerably much less fatiguing, so you are able to do it extra typically with out burning out. 

  1. Load a leg press machine with plates and regulate the seat to its lowest place (with the backrest closest to the ground, at a couple of 30-degree angle).
  2. Sit within the leg press seat, and wedge your butt down into the bottom of the seat. 
  3. Place your toes midway up the footplate somewhat wider than shoulder-width aside together with your toes pointing barely outward. 
  4. Bend your knees barely and use the protection handles to launch the load. 
  5. Decrease the footplate towards your chest till your thighs are about 12-to-18 inches out of your chest whereas preserving your butt firmly planted within the seat and with out rounding your again.
  6. Push the footplate upward till your legs are virtually straight (knees barely bent).

3. Bulgarian Split Squat


barbell squat alternatives

Research shows that the Bulgarian cut up squat is a good train in your total decrease physique. As a result of it trains a single leg at a time, it’s notably helpful for figuring out and night out any muscle or energy imbalances you may need, too.

  1. Whereas holding a dumbbell in every hand, stand about two-to-three toes in entrance of a bench together with your again to the bench. 
  2. Along with your proper foot (and heel particularly) firmly planted, place the highest of your left foot on the bench behind you. 
  3. Take a look at a spot on the ground six-to-ten toes in entrance of you and decrease your butt towards the ground by bending at your proper knee. Hold decreasing your self till your proper thigh is roughly parallel with the ground. 
  4. Arise and return to the beginning place.

4. Step-Up


squat alternatives

Studies show the step-up successfully trains your total decrease physique, together with your quads, glutes, and hamstrings. 

Furthermore, the dumbbell step-up is straightforward in your backbone and doesn’t require you to raise heavy weights to reap the advantages of the train, which suggests it’s kinder to your bones and joints than most leg workout routines.

  1. Holding a dumbbell in every hand, place your left foot on a field, stool, or different floor about knee top off the ground. 
  2. Maintaining your weight in your left foot, totally straighten your left leg. 
  3. Decrease your proper foot towards the ground, and return to the beginning place.

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5. Lunge


alternative to squats

The dumbbell lunge trains all your lower-body muscle groups. As a result of it requires better stability and coordination than most different leg workout routines, it additionally engages many smaller stabilizer muscle groups all through your total physique. 

  1. Holding a dumbbell in every hand, arise straight with each toes hip-width aside.
  2. Take an extended step ahead together with your proper foot—about 2-to-3 toes. With most of your weight in your entrance leg, kneel down till your left knee touches the ground. 
  3. Reverse the movement by pushing off the ground together with your entrance foot and leaning barely backward, permitting your legs to straighten.
  4. When you’re standing, deliver your proper foot again to the beginning place. 

6. Lure-Bar Deadlift


90 degrees

The trap-bar deadlift engages the quads significantly more than other deadlift variations, and it trains the lower back and glutes to a high degree, making it the most similar deadlift to the squat and a viable squat alternative. 

  1. Place your feet about shoulder-width apart inside the rectangular center of the trap bar and adjust your feet so that when you tug on the bar, it moves straight up, not backward or forward.
  2. Take a deep breath and flex your abs, then push your hips back, arch your lower back slightly, and keep your shoulders back and down.
  3. Drive your body upward and slightly back by pushing through your heels, push your hips forward, and the bar passes your knees.
  4. Reverse the movement to return to the starting position.

7. Romanian Deadlift


heavy weights

The Romanian deadlift is an excellent squat alternative for developing the posterior chain (the muscles on the back of your body), especially the glutes, hamstrings, and lower back muscles.

If the Romanian deadlift bothers your lower back, but you want to develop your hamstrings, try the leg curl instead. 

  1. Stand up straight holding a loaded barbell with a shoulder-width, overhand grip (palms facing toward your body).
  2. Flatten your back and lower the weights toward the floor in a straight line while keeping your legs mostly straight, allowing your butt to move backward as you descend.
  3. Once you feel a stretch in your hamstrings, bend your knees slightly more, and continue lowering the weights until your lower back begins to round—just below the knees for most people and about mid-shin for those who are particularly flexible. 
  4. Reverse the movement and return to the starting position.

8. Goblet Squat


goblet squats

The goblet squat is an effective exercise for training your lower-body muscles, particularly your quads. Because you hold the weight in your hands rather than across your shoulders, it’s also easier on your back than other squat variations. 

What’s more, the goblet squat allows you to practice squatting with light weights for high reps, making it ideal for beginners.

  1. Hold a dumbbell in front of your chest with both hands. 
  2. Place your feet slightly wider than shoulder-width apart, point your toes out to the side at about a 45-degree angle, raise your chest, and sit down. 
  3. Remember to keep your back straight and push your knees out in the same direction as your toes throughout each rep.
  4. Stand up and return to the starting position.

And if you want a strength training program that includes the exercises above, check out my fitness books for men and women, Bigger Leaner Stronger or Thinner Leaner Stronger.

+ Scientific References