There's no denying back squats are one of the best exercises to include in any workout program. A compound movement designed to build lower body strength and size, through a real-life functional exercise.
But what if you're bored of them? Or simply want some fresh new back squat alternatives to try during leg day?
You've come to the right place.
We've put together 5 of the best back squat alternatives for you to try, because when it comes to building bigger, stronger legs - the back squat isn't your only option.
5 Back Squat Alternatives
Goblet Squat
Front Squat
Bulgarian Split Squat
Box Squat
Landmine Squat
Goblet Squat
First up is the goblet squat, which is an excellent option for beginners and a great way to start learning a front loaded squat exercise.
These are good for building up core strength while allowing for a more upright torso than other squat variations. This makes them a lot easier on the spine while still giving you a good workout.
Front Squat
Up next is an alternative to the usual back squat not to be taken lightly - the front squat.
Whereas the back squat focuses more on the glutes and lower back, due to the different position of the bar, a front squat challenges the quads and upper back a lot more.
It might be a challenge, but the front squat is great for building a strong core, improving flexibility and is a good entry move to master if you’re interested in delving into the realms of CrossFit and Olympic lifting.
Bulgarian Split Squat
Do not underestimate the Bulgarian Split Squat – these guys burn!
Working one leg at a time is a great way to improve balance, strengthen your core and rectify any strength imbalances you might have.
You can use dumbbells, kettlebells, or a barbell, so they’re a great movement whatever stage you’re at in your training program.
Start off slowly and get yourself used to the movement then you can slowly begin increasing the weight.
Box Squats
If you’re looking to take some of the pressure of your knees and instead focus on those hamstrings and glutes, then the box squat could be the squat for you.
The box squat is also a great way to increase your range of motion and your strength while teaching you correct form and seriously developing your posterior chain.
Landmine Squat
Last but not least is the landmine squat – a great way to teach correct form, strengthen your lower body and protect your joints.
They’re similar to the goblet squat in the sense that the weight is being held anteriorly, however, the landmine squat is arguably a better way to teach yourself the squatting pattern as the bar moves in a slight arc, which forces you to maintain an upright torso.
These are just a few squat alternatives, but there are loads more so experiment and find which one is right for you.
