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.
Muscles targeted: Quadriceps, hamstrings, glutes
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:
Tip: Start with a light weight and focus on proper form before increasing the weight.
Muscles targeted: Quadriceps, hamstrings, glutes
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:
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
Muscles targeted: Quadriceps, hamstrings, glutes
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:
Tip: Ensure your knees don’t collapse inwards, keep them in line with your toes to prevent injury.
Muscles targeted: Hamstrings, glutes, lower back
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:
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.
Muscles targeted: Hamstrings, lower back
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:
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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Muscles targeted: Glutes, hamstrings, hip flexors
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:
Tip: Keep your core tight and exhale as you bridge up.
Muscles targeted: Hamstrings, glutes, lower back
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:
Tip: Keep weight close to your body, and knees slightly bent throughout the movement.
Muscles targeted: Hamstrings
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:
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
Muscles targeted: Quadriceps, glutes, core
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:
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.
Muscles targeted: Quadriceps, glutes, core
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:
Tip: Keep your elbows high and your chest up to prevent the bar from falling forward.
Muscles targeted: Quadriceps, glutes, core
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:
Tip: Keep your chest up and core engaged throughout the entire movement.
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Muscles targeted: Quadriceps, hamstrings, glutes
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:
Tip: Use a moderate weight and focus on proper form to prevent unnecessary strain on your lower back.
Muscles targeted: Leg Curls (hamstrings), Leg Extension (quadriceps)
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:
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.
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.
Barbell squat alternatives are ideal for:
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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