Squats are widely considered as one of the most effective leg exercises, but not everyone can do them, for various reasons such as knee pain, lack of mobility, or injuries. Fortunately, there are several squat alternatives to target the same muscle groups and get similar benefits. Whether you’re a beginner, intermediate, or advanced lifter looking to switch up your leg day routine, here are some effective squat alternatives that you can add to your workout.
Machine Leg Press
Muscles targeted: Quadriceps, hamstrings, glutes
What Makes It A Great Alternative
The leg press machine isolates the lower body muscles with minimal strain on the back, which makes it a great option for those who struggle to do squats due to low back pain.
How to do it:
- Adjust the seat and footplate so that your hips and knees are at a 90-degree angle.
- Place your feet shoulder-width apart on the footplate.
- Hold the handles next to the seat for support.
- Push the footplate away by extending your knees until your legs are straight.
- Slowly lower the footplate towards you until your knees are at a 90-degree angle again. Repeat for desired reps.
Tip: Start with a light weight and focus on proper form before increasing the weight.
Step Ups
Muscles targeted: Quadriceps, hamstrings, glutes
What Makes Them A Great Alternative
Step ups are an excellent way to target the lower body muscles while simultaneously working on balance and coordination. Plus, they can be done anywhere with just a bench or box.
How to do them:
- Stand facing a bench or step.
- Place one foot on the bench or step.
- Push through the heel of the foot on the bench and lift your other foot up until you are standing with both feet on the bench.
- Step back down, leading with the same foot as before. Repeat for desired reps before switching to the other leg.
Tip: Ensure the bench or step is stable and use a lower height for beginners.
Read More: 7 Challenging And Creative Barbell Squat Variations For Advanced Lifters
Lunges
Muscles targeted: Quadriceps, hamstrings, glutes
What Makes Them A Great Alternative
Lunges are an effective and versatile exercise that you can use to target the lower body muscles. Unlike squats, lunges involve an additional movement component which helps to improve balance and coordination. All this without putting extra strain on the back or knees.
How to do them:
- Stand with your feet shoulder-width apart.
- Take a big step forward with one leg and bend both knees until they’re at a 90-degree angle.Your front knee should be above the ankle, and your back knee should be hovering above the floor behind you.
- Push through your front heel to return to standing, then repeat on the other side.
Tip: Ensure your knees don’t collapse inwards, keep them in line with your toes to prevent injury.
Staggered Stance Deadlifts
Muscles targeted: Hamstrings, glutes, lower back
What Makes It A Great Alternative
Staggered stance deadlifts are an excellent way to target the posterior chain without putting too much pressure on the low back, making them a great alternative to squats.
How to do them:
- Stand with your feet hip-width apart, with one foot 6-12 inches in front of the other.
- Hinge forward at the hips, while keeping your back flat and your core tight.
- Lower your torso and reach down towards your front foot, maintaining a straight spine from head to tailbone.
- Return to standing, squeeze your glutes at the top for an added benefit.
Tip: Focus on hinging at the hips and keeping your back straight, this is not a squat but a deadlift. Use a weight that will challenge you but not jeopardize your form.
Good Mornings
Muscles targeted: Hamstrings, lower back
What Makes Them A Great Alternative
Good mornings are an excellent exercise for strengthening and targeting the posterior chain. They also help to improve posture and core stability, making them a great alternative to squats.
How to do them:
- Stand with your feet shoulder-width apart, hands behind your head or across your chest.
- Hinge forward at the hips, bending your knees slightly and keeping your core tight.
- Lower your torso until it’s parallel to the floor, and then return to standing.
Tip: Keep your spine straight and core tight throughout the movement, use a weight that is appropriate for your fitness level.
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Floor Bridges
Muscles targeted: Glutes, hamstrings, hip flexors
What Makes Them A Great Alternative
Floor bridges are an effective and safe way to target the glutes without putting too much pressure on the spine. They also help to strengthen the core and improve flexibility.
How to do them:
- Lie flat on your back with your knees bent and feet flat on the floor.
- Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
- Lower your hips back down to the floor. Repeat for desired reps.
Tip: Keep your core tight and exhale as you bridge up.
Romanian Deadlifts
Muscles targeted: Hamstrings, glutes, lower back
What Makes Them A Great Alternative
Romanian deadlifts not only target the posterior chain, but also help to improve balance and stability. They are a great alternative to squats as they can be done with less weight and still yield similar results.
How to do them:
- Stand with your feet hip-width apart and knees slightly bent.
- Hold a weight with an overhand grip in front of your body.
- Hinge forward at the hips, while keeping your back flat and your core tight.
- Lower the weight towards the floor, keeping it close to your legs.
- Return to standing, squeezing your glutes at the top of the movement.
Tip: Keep weight close to your body, and knees slightly bent throughout the movement.
Leg Curls
Muscles targeted: Hamstrings
What Makes Them A Great Alternative
Leg curls are an effective way to target the hamstrings without putting too much strain on the low back. Like other machine-based exercises, they can be adjusted to suit any fitness level.
How to do them:
- Lie down on your stomach with your ankles hooked under the leg curl machine’s padded lever.
- Curl your legs towards your buttocks, squeezing your hamstrings.
- Control the weight back down, without allowing the machine to pull your legs too low.
Tip: Use a weight that is appropriate for your fitness level and don’t allow the machine to hyperextend your knees.
Read More: Keep Your Back Squat Muscles Worked With The Right Technique
Landmine Squats
Muscles targeted: Quadriceps, glutes, core
What Makes Them A Great Alternative
Landmine squats are an excellent exercise for targeting the quads and glutes while also helping to strengthen and stabilize the core. They can also be done with less weight than traditional squats, making them a great alternative for beginners.
How to do them:
- Place one end of a barbell into a landmine attachment or secure it in a corner.
- Stand facing the bar with your feet shoulder-width apart.
- Pick up the other end of the bar with both hands and hold it close to your chest.
- Lower your hips down and back as you would in a traditional squat.
- Push up through your heels and return to the starting position.
Tip: Keep your core engaged and your back strong throughout the exercise. This exercise can also be done with one hand on the barbell for a unilateral movement.
Front Squats
Muscles targeted: Quadriceps, glutes, core
What Makes Them A Great Alternative
Front squats require more core stability than traditional back squats, as the barbell needs to be held in front of the body. This engages the core and helps to improve balance and coordination, making them a great alternative for people who want to challenge themselves.
How to do them:
- Start with the barbell racked at shoulder level in front of your body.
- Cross your arms with your palms facing upwards and place them underneath the bar.
- Lift the bar off the rack and step back with both feet.
- Dip down until your thighs are parallel with the floor or lower.
- Push back up to the starting position.
Tip: Keep your elbows high and your chest up to prevent the bar from falling forward.
Zercher Squats
Muscles targeted: Quadriceps, glutes, core
What Makes Them A Great Alternative
Zercher squats are similar to front squats in that they require more core stability and balance. However, instead of holding the barbell in front of your body, you hold it in the crook of your elbows. This takes the strain off your back, making them a great alternative for those who suffer from back pain.
How to do them:
- Place a barbell in the crook of your elbows, holding it securely to your chest with your hands.
- Stand with feet hip-width apart.
- Hinge your hips back and squat down until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
Tip: Keep your chest up and core engaged throughout the entire movement.
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Hack Squats
Muscles targeted: Quadriceps, hamstrings, glutes
What Makes Them A Great Alternative
Hack squats are a great exercise for targeting the quads, hamstrings and glutes. Unlike traditional squats, they are designed to keep your spine in a neutral position, placing less strain on the back.
How to do them:
- Stand with your feet shoulder-width apart, holding a barbell behind you.
- Squat down until your thighs are parallel to the ground.
- Push up through your heels to return to the starting position.
- Keep your back straight throughout the exercise, and avoid leaning too far forward.
Tip: Use a moderate weight and focus on proper form to prevent unnecessary strain on your lower back.
Leg Curl And Leg Extension Machines
Muscles targeted: Leg Curls (hamstrings), Leg Extension (quadriceps)
What Makes Them A Great Alternative
Leg curl and leg extension machines are a great way to target the hamstrings and quadriceps respectively. They are a great alternative to standard squats, as they provide resistance and allow for more precise targeting of the muscles.
How to do them:
- Set up the machine according to manufacturer instructions and adjust the weight.
- Sit on the machine with your back pressed firmly against the seat and your feet secured beneath the pads.
- For leg curls, curl your legs towards your buttocks, contracting your hamstrings.
- For leg extensions, fully extend your knees against the resistance.
- Carefully lower the weight down to the starting position.
Tip: Use a weight that is appropriate for your fitness level and avoid hyperextension of your knees during leg extensions. Focus on a slow and controlled movement.
Why Do You Need Barbell Squat Alternatives?
Barbell squats are a foundational exercise in any strength training routine, targeting the lower body and core. When executed properly, they can improve muscle strength, bone density, and overall health (1). However, if not performed correctly, barbell squats can cause injuries and even result in chronic pain.
One common issue with barbell squats is that beginners tend to use improper form, which can lead to injuries (3). The most critical thing to remember when performing a barbell squat is to keep your back straight and your chest up.
A common mistake is letting the chest drop forward, which puts excessive pressure on the lower back. Additionally, some individuals struggle with maintaining balance and proper alignment when squatting, which can also cause injury.
Another issue that some may face with barbell squats is injury related to preexisting conditions or body morphology.
Individuals with back pain or mobility issues often avoid squatting due to potential discomfort (2). Additionally, individuals with long femurs or short torsos may struggle with proper alignment and balance during squats.
Fortunately, there are alternatives to barbell squats that provide similar benefits while also reducing injury risk.
Goblet squats, for example, are a great alternative for beginners. Using a single weight held at the chest, goblet squats help promote proper form while also engaging the upper body.
For those with mobility issues, step-ups or lunges provide a more controlled movement while also targeting the legs and core.
For intermediate to advanced lifters, front squats are another option. This variation shifts the weight from the back to the front of the body, placing less strain on the lower back.
Bulgarian split squats are also a challenging exercise that targets the quads, hamstrings, and glutes while minimizing the risk of back discomfort.
Remember that no matter how experienced you are, it’s always essential to prioritize proper form and injury prevention during exercise. By incorporating alternative exercises into your routine, you can continue to strengthen your lower body while also maintaining safety and avoiding injury.
Who Needs Barbell Squat Alternatives?
Barbell squat alternatives are ideal for:
- Beginners who lack the experience and body awareness to perform barbell squats safely.
- Individuals with an existing back injury or mobility issues.
- Those with a long torso/shorter femurs who may struggle with proper form during squats.
- Anyone who wants to add variety to their strength training routine.
- Lifters who want to target the same muscle groups while reducing injury risk.
- Experienced lifters who are looking for a new challenge.
- Athletes who need to strengthen their lower body and core.
The Bottom Line
Barbell squats are a foundational exercise for any strength training program, targeting the lower body and core.
However, if not performed correctly, they can cause injuries and even result in chronic pain. Fortunately, there are alternatives to barbell squats that provide similar benefits while also reducing injury risk.
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SOURCES:
- Endocrine response to high intensity barbell squats performed with constant movement tempo and variable training volume (2018, pubmed.gov)
- Squatting Biomechanics in Individuals with Symptomatic Femoroacetabular Impingement (n.d., lww.com)
- Stop making these common workout mistakes (2018, harvard.edu)
