The 7 Best Squat Alternatives To Put Mass On Your Legs

The barbell squat is arguably the very best exercise for constructing strength and mass, but they are not the simplest. The barbell squat may be difficult for people for various reasons, including core balance issues, lack of mobility, muscle imbalances, and joint or muscle injuries. Luckily, there are several alternatives to the squat that may be used to focus on the identical muscles. In this text, we’ll teach you the seven best squat alternatives and recommendations on using them. 

Table of Contents

• 7 Best Squat Alternatives

1. Leg Press
2. Hack Squat
3. Bulgarian Split Squat
4. Goblet Squat
5. Leg Curl
6. Step-Ups
7. Romanian Deadlift

7 Best Squat Alternatives

When on the lookout for the very best squat alternatives, we search for exercises which have an identical range of motion and goal the identical muscle groups because the squat. Below are the seven best squat alternatives.

1. Leg Press

The leg press is the preferred leg exercise and squat alternative, likely since it’s incredibly easy to make use of. Apart from the soundness of a machine, the largest difference between barbell back squats and leg presses is the seated position in comparison with standing upright. 

1. Rack the specified weights and adjust the seat within the Leg Press Machine.

2. Place your feet on the platform roughly shoulder-width apart. Your knees must be aligned with the toes. Keep your legs barely bent at the highest position. Foot placement can change the muscles targeted.

• Wide stance to emphasise glutes, hamstrings, and adductors
• Narrow stance to emphasise vastus lateralis (outer quad) and vastus medialis (inner quad). 
• Low foot placement to emphasise hamstrings and glutes. That is great for constructing strength within the posterior chain. 
• High foot placement to emphasise glutes, hamstrings, and adductors. This system uses more hip extension and offers a greater stretch, especially the glutes. 

Leg presses are amongst the very best lower body exercises, primarily working the quads, hamstrings, and glutes. They work the calves to a lesser extent.

2. Hack Squat

Hack squats are a superb squat alternative, but they require a machine, so they are not as accessible. They mix the leg press and back squat, because the upper body is in an upright position (like back squats) but with the soundness of a machine (just like the leg press). Hack squats use a sliding platform with a backrest to maintain your body stable while making a motion much like the squat. 

1. Adjust the hack squatting machine to your height in order that your shoulders are firmly against the shoulder pads, back flat against the backrest, knees barely bent, and feet shoulder-width apart on the platform. 
2. Grab the handles with an overhand grip to set your body into the starting position. 
3. Unhook the protection latch to permit the platform to slip up and down. You could have to barely raise the load to unhook the latch. 
4. Slowly lower your body by bending your knees and keeping your back flat against the seat. Drop down until your thighs are parallel to the bottom, or barely lower if possible. Make sure that your knees stay in a straight line along with your feet, not bending inward. 
5. Explode through your heels to increase the hips and knees to return to the starting position. Give attention to using the lower body to push upward moderately than momentum or pulling with the handles. 
6. Repeat for desired reps.

Hack squats primarily goal the quads, hamstrings, and glutes; secondary muscles include the calves and the core for stability.

3. Bulgarian Split Squat

Bulgarian split squats are a single-leg exercise that targets the quads, hamstrings, glutes, calves, and core for stability. You simply need a bench or elevated surface and the specified weights (body weight works, too!). 

1. Stand facing away from a bench/elevated surface, roughly two feet away, along with your feet hip-width apart.
2. Place your left foot one step in front of you while extending your right foot on the bench behind you in order that the highest of your foot is facing down. 
3. Make sure that your body is not too removed from the bench. As you lower your body, your knee of the front leg (left leg here) must be directly above the ankle. 
4. Like other squats, keep your chest up, shoulders back, and spine neutral. Engage the core to stabilize the body.
5. Slowly lower your body by bending the left knee (front leg) while the back leg stays straight. Your hips should move straight down moderately than going forward.
6. Lower your body until your knee forms a 90-degree angle so your thigh is parallel to the bottom. Ensure your knee on the front leg doesn’t move past your toes.
7. Push upward through your heel to return to the starting position. 
8. Repeat for desired reps, then switch legs. 

Be at liberty to start out this exercise with just your body weight until you’re comfortable with the movement. Since you’re only using one leg, it requires more balance and core stability than regular squats. Bulgarian split squats are great for individuals with back pain because they place less stress on the cervical spine in comparison with barbell squats. As at all times, concentrate on maintaining proper form, keeping your weight mid-foot, and activating your core.

4. Goblet Squat

Goblet squats are a superb exercise and squat alternative, especially for beginners or those that struggle to squat. You should use a dumbbell, kettlebell, or medicine ball. 

1. Grab the load and hold it, either by the handle of a kettlebell or a dumbbell by its sides, in front of your chest, along with your feet shoulder-width apart.
2. Make sure to keep your chest up, shoulders back, and eyes straight ahead, as you’ll with a daily squat. 
3. Slowly bend your knees and push your hips back as you get right into a squatted position as in case you were sitting in a chair. Keep your chest up and a neutral spine. 
4. Lower your body until your elbows hit your knees. Attempt to lower into as deep a squat as you possibly can. Make sure that your knees stay according to your toes to stop them from collapsing inward. 
5. Explode through your heels in a controlled but powerful manner, extending your hips and knees at the identical time to lift your body to the starting position. 
6. Repeat for desired reps. Maintain a neutral spine and keep your core tight throughout the lift. 

Goblet squats mainly work the quadriceps, hamstrings, glutes, lower back, and core for stability. It also barely engages the shoulders and upper back and traps from holding the load. To learn more, try our article The Ultimate Guide To Goblet Squats.

5. Leg Curl

Leg curls are one other lower-body exercise that may be used along with other squat variations. Leg curls and their alternatives specifically goal the hamstrings, in order that they must be used with other lower-body exercises for a whole workout.

1. Adjust the leg curl machine to your height in order that if you’re lying flat, face down, your ankles fit underneath the padded machine roll/lever. Your knees must be at the sting of the padding in order that they have a full range of motion.
2. Grab the handles and have interaction your core to stabilize your body, keeping your head on the plane along with your spine.
3. Bend your knees straight backward and contract the hamstrings to lift the load so far as possible without arching your back. 
4. After bringing the load to the highest point, slowly lower it back all the way down to the starting position in a controlled manner. Keep your knees barely bent at reset moderately than locking out your knees. 
5. Repeat for desired reps. 

Leg curls primarily work the hamstrings, with the calves as a secondary muscle. These must be performed later in a workout, after a more compound movement.

6. Step-Ups

Step-ups are an excellent alternative which might be pretty straightforward and doesn’t require any special equipment. You simply need a box, bench, or elevated surface. 

1. Stand tall in front of a box or bench along with your feet hip-width apart. Make sure that to start out with a low box and progressively work your way up.
2. Keep your chest up, shoulder blades back, and a neutral spine.
3. Lift your left leg onto the box. Make sure that your entire left foot is firmly on the box in the middle. 
4. Lean forward barely to shift your weight, then push through the mid-foot on the left foot to lift your body up onto the platform. 

5. Stand tall on top of the box to achieve the highest position. 

• For extra burn, try raising the alternative knee into the air while on the box,

Due to upward motion, step-ups primarily goal the quads, but in addition they work the hamstrings and glutes. They work the core for stability and the calves to a lesser extent. These must also be performed later within the workout, after compound movements.

7. Romanian Deadlift (RDL)

Romanian deadlifts (RDLs) work the posterior chain, which is the muscle groups on the back of the body out of your upper back all the way down to the calves. This includes the hamstrings, glutes, and lower back.

1. Stand tall along with your feet hip-width apart.

• Dumbbells may be held at the perimeters with straight arms.
• Barbells must be held overhand (knuckles out), near the shins.

RDLs use the hip hinge to maneuver the load, whereas squats bend the hips and knees. RDLs primarily work the hamstrings and glutes. In addition they work the lower back, core, and erector spinae. 

Other great squat alternatives include:

• Front squat: Almost equivalent to back squats, but moderately than the bar resting on traps, it’s held in front of the shoulders.
• Lunges: Lunges are very versatile, as they may be done in place or walking, and with or without weights,
• Zercher squat: Zercher squats are an extreme alternative where you hold the barbell within the crease of your arms where your elbows bend.

What Are Barbell Squats?

The barbell back squat is top-of-the-line strength training exercises for constructing lean muscle mass, as it really works your complete lower body and parts of the upper body.

With the load hooked on a squat rack, the user places the bar across their back after which lowers it right into a seated position. You then explode through the heels to lift the load and return to the rack position. 

Squatting is great for each men’s and ladies’s health, as it will possibly improve day by day life conditions. Nevertheless, the downside is that it will possibly be difficult for many individuals, which leads them to hunt squat alternatives.

Muscles Worked By The Squat and Advantages

Squats primarily construct lower body strength, but they work your complete body. They’re top-of-the-line exercises for constructing core strength and stability, as they require balance to carry the load. 

Primary Muscles Worked:

• Quadriceps (front upper leg)
• Hamstrings (back upper leg)
• Gluteus maximus (buttocks)
• Erector spinae (lower back)
• Adductors (inner thigh)
• Calves

Secondary Muscles Worked:

• Core (abs and obliques)
• Rhomboids, trapezius, rear deltoids (upper back)

• Stabilizer muscles

• Tensor fasciae latae (TFL): muscle on the hip to assist stabilize hip and knee joints
• Anterior tibialis: shin muscles (front shin) to assist stabilize the ankles
• Rectus femoris: a part of the quadriceps that helps hip flexion

Besides the plain of gaining muscle, squats have several other advantages, including:

• Improved bone density
• Increased testosterone and growth hormone levels
• Improved joint health
• Burns calories and fat
• Increased metabolic rate
• Improved balance and posture 
• Improved flexibility and mobility

For more information, try our article, Squats Guide: How To, Muscles Worked, Advantages, and 15 Variations. To learn more concerning the relationship between squats and testosterone, try our article, Do Squats Increase Testosterone? What Science Says.

Programming Suggestions

On this section, we’ll discuss just a few suggestions for maximizing your gains and making your workouts more efficient. 

1. Free Weights > Machines

It depends upon the exercise, but you must at all times strive to do an exercise using free weights. Free weights allow for a greater range of motion and, subsequently, greater muscle activation. Free weights require core strength and stability, especially for squats, whereas machines take that aspect out. Free-weight squats or squat alternatives activate essential stabilizer muscles within the core and lower back that machines cannot work. It’s incredibly essential to construct the stabilizer muscles because they assist the body maintain proper form, especially for heavy squats. 

One study compared the difference in hormonal response, particularly post-workout, of the barbell squat to the leg press. After performing six sets of ten reps, the squat group had significant testosterone and growth hormone increases in comparison with the leg press group. They concluded that free-weight exercises just like the barbell squat cause a greater hormonal response to resistance training than machines.¹

2. Perform First In Workout 

It is best to at all times start your workouts with compound exercises (squat, bench press, deadlift) first and isolation exercises second. Studies have shown that doing large muscle groups first and progressing to smaller muscle groups ends in the biggest anabolic response.² For compound exercises just like the leg press or deadlifts, you must perform 10-12 reps. It is advisable do high reps when training legs since the legs have greater muscle endurance from supporting us all day. 

3. Take A Deep Breath

Proper squat form calls for the user to take a deep breath at the highest of the squat in a standing position and hold it throughout, exhaling as you come to the starting position. The concept is to breathe as deep as possible into the stomach to create pressure, which helps to stabilize the core and protect the spine. This is particularly essential for those who train heavy with fewer reps. 

4. Listen To Your Body

Unless you are an expert athlete, there isn’t any reason to push your body to a dangerous point. There may be nothing fallacious with using a Smith Machine or other alternatives to the regular squat. There are many safer, more comfortable options, so do not feel obligated to do barbell squats.

FAQs

What’s the very best squat alternative to do if you could have a foul back or back pain?

Bulgarian squats, leg curls, step ups, and the leg press machine are the very best lower body exercises if you could have a foul back. 

Is there a squat substitute to do if you could have bad knees?

If you could have knee pain, the very best leg exercises are leg presses, leg curls, step-ups, and Romanian Deadlifts. 

Is there a squat alternative to focus on the glutes?

The very best squat alternatives to construct the glutes are any style of deadlift (RDLs especially), step ups, lunges, and a high or wide foot position on the leg press machine.

Outro

Barbell squats, together with the deadlift, are top-of-the-line core and leg exercises you possibly can do for constructing strength. Exercise science shows that squats have greater muscle activation since they aim so many muscles, which ends up in a greater increase in testosterone and growth. Squats are also one of the difficult exercises, but luckily, there are several squat alternatives that work the identical muscles. The very best alternatives to squats include the leg press, hack squat, goblet squat, leg curls, step-ups, deadlift variations, and Bulgarian split squats. 

To maximize muscle growth, do the compound exercises first within the workout, ideally at the least ten reps. Remember to concentrate on respiratory and maintaining proper form for all exercises, as form is more essential than weight. Make sure to include just a few exercises per workout to hit all points of the leg muscle and watch your trunks grow!

References