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The barbell back squat is undeniably one of the best overall muscle building movements you can do. Heavy barbell back squats are arguably the prerequisite to building big legs. Previously, the idea that legs could be built without heavy barbell squats was blasphemy. However, this sentiment has changed recently. There is growing recognition that legs can be built using modern equipment or with movements that suit an individual's biomechanics comfortably. Even IFBB Pro Marc Hector has expressed that because of a shoulder injury, he's unable to back squat without pain. In several posts on social media, he has outlined what exercises he does instead to compensate.
As someone who has lower back pain squatting due to a previous injury, I’ve gone through the trial-and-error process of trying various exercises and variations to find a movement that's comfortable. To save time I’ve made a shortlist of my favorite squat alternatives for anyone in a similar situation. Keep in mind, everyone moves differently and exercises that work for one person aren’t guaranteed to feel the same for someone else.
If you’re comfortable barbell back squatting, it would be silly not to include them in your training plan. If it's not an option, take a look at the list below and try one of the following alternatives out on your next leg day.
Machines
Plate-Loaded Hack Squat
One of my top recommendations is the Plate Loaded Hack Squat. Unlike some of the equipment below, the hack squat is a very common machine in commercial gyms. The back rest provides stability for the spine throughout the movement and can reduce the pain that comes from squatting with a barbell. Foot placement on the footrest is key for getting the most out of this machine. The goal is to place your feet where you can bend the knee past 90 degrees while keeping the heel down and have your knees track over the foot.
Pendulum Squat
This is either my favorite in this list, or a close runner-up. However, it is one of the more difficult pieces of equipment to find. If you have one at your gym and haven’t tried it, you’re missing out.
The arc of the back rest as you drop into the hole allows for an extreme level of knee flexion, allowing for a superb range of motion.
Belt Squat
The Belt Squat: the answer to thousands of prayers for a heavy squatting movement that doesn’t load the spine. Similar to the Pendulum Squat, the Belt Squat is a less common piece of equipment that is an excellent alternative to heavy back squats. Many people avoid using this equipment because they aren’t sure how to properly set it up. Take a look at the video below that details how to set up and use a Hammer Strength Belt Squat, which is one of the most common belt squats you’ll come across.
Barbell
Front Squat
If you’re looking for a Barbell Back Squat alternative and don't want to ditch the barbell, the Barbell Front Squat is a great option. Placing the barbell across the front delts instead of on the traps forces the upper body to remain more vertical during the squat. For many people, keeping the back upright removes some of the lower back pain that is caused during a back squat.
Safety Bar Squat
Another barbell-based alternative is the Safety Bar Squat. While it may take some getting used to, the safety bar squat requires the least flexibility to use and is a great option for lifters with mobility issues. The balance of this bar can take some getting used to, so start with light weight until you are accustomed to it.
Dumbbell
Bulgarian Split Squat
The Bulgarian Split Squat has exploded in popularity in recent years and with good reason. Alternating between legs is a great way to avoid muscle imbalances and makes progressively overloading the movement very easy. Be sure to focus on flexing the working leg, while the opposite leg is used for stability.
Check out the video below to see how to set up the Bulgarian Split Squat on a bench.
So what is the most effective alternative to the barbell back squat? Any of these movements are excellent options to include in place of the back squat, but there are many machines and exercises that we didn't include in this list. The most effective exercises are ones that you can perform comfortably, consistently and progressively overload. Don't be afraid to try out new exercises until you find what works for you.
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