Alternatives to Squat
The back squat is the king of all exercises, but that does not mean that other exercises can not share the throne from time to time! There are some good alternatives to squat besides the back squat itself.
In this article, I provide eleven back squat alternatives to build lower body strength and resilience.
11 Alternatives to Squat
Here are the eleven alternatives to the back squat.
- Front Squat
- Belt Squat
- Barbell Front Rack Reverse Lunge
- Bulgarian Split Squat
- Dumbbell Reverse Lunge
- Dumbbell Step up
- Goblet Squat
- Cossack Squat
- Dumbbell Walking Lunge
- Dumbbell Reverse Lunge from Deficit
- Sissy Squat
Let us discuss these alternatives to squat in a bit more detail.
Front Squat
The front squat is an excellent alternative to the squat. It is easier on the lower back and may be more suitable for those with meniscus injuries. The front squat also results in similar improvements in strength of the quads and glutes as the back squat. Finally, the front squat also trains the thoracic erectors and core to a greater extent than the traditional back squat. The drawback to this movement is that it might cause AC joint pain in athletes with shoulder injuries.
I would recommend 2-4 sets of 3-12 reps per set.
Belt Squat
The belt squat helps you train your legs while taking it easy on your lower back. If you have a Pit Shark machine, this exercise is pretty simple to set up too. Otherwise, you can hang weight from your weight using a weight belt.
Try 2-4 sets of 8-12 reps per set.
Barbell Front Rack Reverse Lunge
The barbell front rack reverse lunge is an excellent glute, quad and hamstring exercise. You will train each leg independently to correct imbalances while also improving core strength, upper back strength and more. Additionally, you might find yourself getting out of breath on this exercise as well.
I would recommend trying 2-4 sets of 8-15 reps per set.
Bulgarian Split Squat
The Bulgarian Split Squat is another fantastic glute and quad developer. It improves strength without requiring huge loads, and it also involves some hamstring activation as well. The Bulgarian Split Squat also trains each leg independently, helping to improve imbalances between sides.
I would recommend 2-4 sets of 8-15 reps per set.
Dumbbell Reverse Lunge
The dumbbell reverse lunge is easy on your lower back. It also trains each leg independently, improves quad and glute strength, and has good carryover to the squat movement. The movement also gets your heart rate up and helps you build your cardio fitness.
Try 2-4 sets of 6-12 reps.
Dumbbell Step up
The dumbbell step up is another good alternative to the squat. It helps improve imbalances between sides. The dumbbell step up can also improve your fitness.
I like programming this one for 2-5 sets of 6-12 reps per set.
Goblet Squat
The Goblet Squat is a similar movement to the back squat, and it is a good alternative. This movement strengthens the upper back and core.
You will be limited in the loads you can use on the goblet squat, so it is not as useful for maximum leg strength. You can try this one with pauses or tempos to increase difficulty.
I would recommend training this exercise for 2-4 sets of 8-20 reps.
Cossack Squat
The Cossack Squat improves adductor strength, hip mobility, quad strength and glute strength. You will be limited in the loads you can use with this one. I would recommend holding a dumbbell in the goblet stance as you perform this exercise. Make sure to use good technique and to get progressively deeper as your hip mobility and control improves.
I would try 2-3 sets of 8-12 reps for the Cossack Squat.
Dumbbell Walking Lunge
The dumbbell walking lunge is a staple exercise to improve leg strength. You will also engage a lot of muscle mass and get your heart rate up with this classic move. Make sure to keep hips, feet and knees in alignment. Take your time to ensure good balance and control.
I like doing this exercise for 2-4 sets of 8-15 reps per side.
Dumbbell Reverse Lunge from Deficit
The dumbbell reverse lunge from deficit increases the range of motion (ROM) of the classic reverse lunge exercise. This exercise is great for quad and glute strength. You can also get a training effect with lighter loads with this exercise.
Make sure to keep chest up tall, keep your dumbbells by your sides and take a small step back to target the quads. Just like any other lunge variation, keep your hips, knees and feet in alignment on this exercise. Also make sure to keep a neutral torso position at the bottom of the rep so you do not lose your core positioning.
Try 2-3 sets of 8-12 reps per set.
Sissy Squat
The sissy squat is a good tool for improving quad strength, and it is a good challenge. However, this movement may cause some knee pain if you have preexisting knee problems, so tread with caution. To perform this movement, keep your hips straight while you bend your knees to at least 90 degrees. Knees should travel forward.
If you need help with this exercise, try viewing it on You Tube. This exercise is best performed without any additional weight. Start with a few reps at a time and do not try to push this one too close to failure.
I would try 2-3 sets of 5-10 reps per set.
Final Thoughts
The exercises on this list serve as good alternatives to the squat. These exercises give you a great way to train your legs without having to squat.
Let me know in the comments section. Do you use any of these exercises as an alternative to the squat?
