Alternative Replacements For Squats In Your Training

Standalone movements

Front Squats

Most of us think of back squats when we think of squats. but front squats have different requirements. If you can’t back squat, you might be able to do front squats, Zercher squats, or goblet squats. 

Bulgarian split squats

They offer more loading for the legs and less for the low back, because they’re unilateral. 

How are they done?  

Stand with one foot ahead of you and the other behind you, with the instep on a bench or other raised object. You need some room between your legs laterally too, partly for balance and partly to get a good movement. Your back should be straight and erect. Lower your weight until your front thigh is parallel or lower. It’s important that you set up with your front foot in front of you, not underneath you as if you were hopping, because you need to squat behind your front foot, not over it - just as you squat behind both feet in a regular squat. Obviously, do an equal number of reps on each leg.

Trap bar or dead-squat deadlifts

Maybe your gym doesn’t have these. If it does, though, you’ve got a great tool at your disposal. Trap bar or dead-squat deadliest allow a more upright movement that stresses the lower back less than deadlifts, and the knees less than squats. It’s a win-win.

Do them Together

List A is hip flexor and quad dominant exercises.

List B is glute, hamstring and hip dominant exercises. 

While squats might be more knee dominant than deadlifts, they’re still a mixture of both hip and knee - or posterior and anterior.

Pick one from each list and superset them.

List A: Anterior

Straddles

Hanging or on top of a pair of parallel bars, hold your legs out like you’re doing a seated L. Now, open your legs as wide as they’ll go. Even if you’re strong, this will be hard.

Hanging or seated Ls

Sit or hang and extend your legs parallel with the ground. This will make your quads fire hard.

List B: Posterior

Glute bridges

Lie on your back on the floor, with our feet flat on the floor and as close to your butt as you can comfortably get them. Press your heels into the floor, and drive your hips upward. You should feel this in your glutes.

Glute ham slide curls

Start the same way as a bridge does. Then, slide your feet out til your butt just touches the floor. Return to the starting position. Again, even if you're already strong, this can be humbling movement. 

See Also: Split Swings: Build Balanced Glutes and Hips With This Tweak of a Classic

Often if you can’t it’s a question of mobility and stability, and of nailing the motor pattern. In the meantime, for people recovering from injuries or new to training or who can’t squat for any other reason, you should find your replacement here.

If you like what I’ve written, or I’ve missed your favourite solution, let me know in the comments section!