Back squats get all the press when it comes to building an impressive set of pins, but since there was a button on the phone back squats were the bread and butter of leg day effort If so, it may be time to switch to one of these – an equally effective squat variation.
Best Back Squat Alternatives
front squat
You can focus more on your quadriceps by simply shifting your weight to the front of your body. If you’re training without racks, squats are back on the menu when you learn to “clean” the bar to the front of your shoulders. It’s the quickest change you can make to your training for
form check
With your feet shoulder-width apart, hold a barbell in front of your chest. Next, raise your elbows high to lock the bar against your shoulders (a). Maintaining an upright torso, push your hips back and bend your knees until your thighs are parallel to the floor (B.). Stand up and return to the starting position. Don’t pop too hard – you have a way to go.
goblet cyclist squat
Elevating your heels during a squat is the easiest way to hack a greater range of motion. Target the muscle (the “teardrop” muscle on the inner thigh). These are a great remedy if you have tight calf muscles.
form check
I cannot promise that this will not burn. Raise your heels over a weight plate or block, keeping your feet within 6 inches of each other and your heels close together. Squat down until your thighs are parallel to the ground (ah) Rise explosively and stop just before locking out your legs to maintain quadriceps tension (B). repeat.
mine hack squat
This hack squat alternative can help those who struggle with the mechanics of the squat by eliminating the need for bulky and expensive machines and guiding them through their range of motion as they “lean” firmly onto the plate. As an added bonus, you double the weight by using only half of the bar.
form check
Lift the loaded end of the bar over your shoulders, then turn around and “rest” your back on the weight plate while holding the bar firmly against your shoulders. Step your feet forward until your body forms an almost symmetrical angle with the barbell behind you. Bend your knees and push your hips back into a deep squat. Push your back into the plate as you rise explosively. Pause and repeat. Swap shoulders for each set.
dumbbell front squat
Just like the barbell front squat, the dumbbell variation emphasizes the quadriceps while also providing great core building benefits as the torso works twice as long to keep the torso upright. His instability with two free weights means even lighter weights remain a major challenge. Leg Day He’s great as a finisher or high rep if you’re trying to get away from heavier weights.
form check
Once the press is complete, drop the bell in front of your shoulders and perform a squat (a). From here, go into a front squat until your thighs are parallel to the ground (B.), before returning. Your grip and upper back may be tired at this point, but don’t relax. It’s important to keep your core tight throughout.
goblet squat
Potentially the most accessible loaded version of the squat you will encounter. You can polish it.
form check
bring the dumbbells close to your chest (ah)Sink your hips back into a squat (B)Keep your elbows between your lower knees. Come back up and squeeze your buttocks. repeat. If you can overcome these, you’ll probably be able to do more than you think you can. Aim for at least 20 before breaking.
Zercher Squat
Zerchers not only hit your core, but they also help you build upper back postural muscles, which are criminally underutilized in the 21st century, and help you balance your desk-bound life. It’s also a fairly uncomfortable move, which is rare in a gym full of junk.
form check
Lift the barbell off the ground or off the rack and secure the barbell at the bend of your elbow.Stand up straight, move your shoulder blades up and down, and engage your core (ah) Keeping your torso upright, push your hips back and bend your knees into a deep squat (B). Explosively stand up and repeat.
offset kettlebell squat
Life is rarely in perfect balance, so it makes sense to train your body to function in an “out of tune” way. When lifted to, the trunk must be stabilized from left to right, subjecting it to the normal “flexion”. Essentially, training to win the battle against gravity, which folds you up like a pretzel.
form check
Place the kettlebell high on your chest with your elbows close to your body and your knuckles under your chin. (ah)Sink your hips back into a squat (B)Squeeze your free hand to activate your core muscles. Keeping your torso upright, bounce back explosively.
punching bag squat
Much like the goblet squat, the punching bag variation gives you reason to focus on a strong, upright torso, which is crucial for proper squat form. In addition to this, pressing a large bag of sand against your diaphragm creates tactile cues that help your core muscles actually engage, allowing you to “breathe” something in, creating powerful “intraperitoneal pressure”. Generates and protects the spine.
form check
With the bag upright, squat down and wrap your arms around the bag to “hug” the bag as tightly as possible before standing upright. (ah), the bag must cover the entire torso. Take a deep breath and feel your torso press against the weight of the bag.Squat down until the crease of your hips goes past your knees (B) before returning to standing. Maintain an upright position and tighten the entire bag.
