{"id":51416,"date":"2023-06-06T12:49:28","date_gmt":"2023-06-06T12:49:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51416"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"squat-alternatives","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/","title":{"rendered":"13 Squat Alternatives For When You Want To Switch Things Up"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Machine_Leg_Press\" >Machine Leg Press<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_It_A_Great_Alternative\" >What Makes It A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Step_Ups\" >Step Ups<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Lunges\" >Lunges<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-2\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Staggered_Stance_Deadlifts\" >Staggered Stance Deadlifts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_It_A_Great_Alternative-2\" >What Makes It A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Good_Mornings\" >Good Mornings<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-3\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Floor_Bridges\" >Floor Bridges<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-4\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Romanian_Deadlifts\" >Romanian Deadlifts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-5\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Leg_Curls\" >Leg Curls<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-6\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Landmine_Squats\" >Landmine Squats<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-7\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Front_Squats\" >Front Squats<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-8\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Zercher_Squats\" >Zercher Squats<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-9\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Hack_Squats\" >Hack Squats<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-10\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Leg_Curl_And_Leg_Extension_Machines\" >Leg Curl And Leg Extension Machines<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#What_Makes_Them_A_Great_Alternative-11\" >What Makes Them A Great Alternative<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Why_Do_You_Need_Barbell_Squat_Alternatives\" >Why Do You Need Barbell Squat Alternatives?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#Who_Needs_Barbell_Squat_Alternatives\" >Who Needs Barbell Squat Alternatives?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Squats are widely considered as one of the most effective leg exercises, but not everyone can do them, for various reasons such as knee pain, lack of mobility, or injuries.\u00a0<\/span><span style=\"font-weight: 400;\">Fortunately, there are several squat alternatives to target the same muscle groups and get similar benefits. <\/span><span style=\"font-weight: 400;\">Whether you\u2019re a beginner, intermediate, or advanced lifter looking to switch up your leg day routine, here are some effective squat alternatives that you can add to your workout.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Squat_Alternatives\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Machine_Leg_Press\"><\/span><strong>Machine Leg Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted<\/b><span style=\"font-weight: 400;\">: Quadriceps, hamstrings, glutes<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_It_A_Great_Alternative\"><\/span><strong>What Makes It A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The leg press machine isolates the lower body muscles with minimal strain on the back, which makes it a great option for those who struggle to do squats due to low <a href=\"https:\/\/betterme.world\/articles\/goblet-squat-vs-back-squat\/\">back pain<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the seat and footplate so that your hips and knees are at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet shoulder-width apart on the footplate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the handles next to the seat for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the footplate away by extending your knees until your legs are straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the footplate towards you until your knees are at a 90-degree angle again. Repeat for desired reps.<\/span><\/li>\n<\/ol>\n<p><b>Tip: <\/b><span style=\"font-weight: 400;\">Start with a light weight and focus on proper form before increasing the weight.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Squat_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-47362 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1024x576.png\" alt=\"squat alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_Ups\"><\/span><strong>Step Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\"> Quadriceps, hamstrings, glutes<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Step ups are an excellent way to target the lower body muscles while simultaneously working on balance and coordination. Plus, they <a href=\"https:\/\/betterme.world\/articles\/goblet-squat-muscles-worked\/\">can be done anywhere<\/a> with just a bench or box.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a bench or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one foot on the bench or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through the heel of the foot on the bench and lift your other foot up until you are standing with both feet on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back down, leading with the same foot as before. Repeat for desired reps before switching to the other leg.<\/span><\/li>\n<\/ol>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Ensure the bench or step is stable and use a lower height for beginners.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/barbell-squat-variations\/\"><i>7 Challenging And Creative Barbell Squat Variations For Advanced Lifters<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><strong>Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\"> Quadriceps, hamstrings, glutes<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-2\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges are an effective and versatile exercise that you can use to target the lower body muscles. Unlike squats, lunges involve an additional movement component which helps to improve balance and coordination. All this without putting extra strain on the back or knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a big step forward with one leg and bend both knees until they&#8217;re at a 90-degree angle.Your front knee should be above the ankle, and your back knee should be hovering above the floor behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your front heel to return to standing, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Ensure your knees don&#8217;t collapse inwards, keep them in line with your toes to <a href=\"https:\/\/betterme.world\/articles\/wall-ball-workout\/\">prevent injury<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Staggered_Stance_Deadlifts\"><\/span><strong>Staggered Stance Deadlifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted: <\/b><span style=\"font-weight: 400;\">Hamstrings, glutes, lower back<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_It_A_Great_Alternative-2\"><\/span><strong>What Makes It A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Staggered stance deadlifts are an excellent way to target the posterior chain without putting too much pressure on the low back, making them a great alternative to squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, with one foot 6-12 inches in front of the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge forward at the hips, while keeping your back flat and your core tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your torso and reach down towards your front foot, maintaining a straight spine from head to tailbone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to standing, squeeze your glutes at the top for an added benefit.<\/span><\/li>\n<\/ol>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Focus on hinging at the hips and keeping your back straight, this is not a squat but a deadlift. Use a weight that will challenge you but not jeopardize your form.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Squat_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-47353 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1024x576.png\" alt=\"squat alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Good_Mornings\"><\/span><strong>Good Mornings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\"> Hamstrings, lower back<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-3\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Good mornings are an <a href=\"https:\/\/betterme.world\/articles\/wall-squat\/\">excellent exercise<\/a> for strengthening and targeting the posterior chain. They also help to improve posture and core stability, making them a great alternative to squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, hands behind your head or across your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge forward at the hips, bending your knees slightly and keeping your core tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your torso until it\u2019s parallel to the floor, and then return to standing.<\/span><\/li>\n<\/ol>\n<p><b>Tip: <\/b><span style=\"font-weight: 400;\">Keep your spine straight and core tight throughout the movement, use a weight that is appropriate for your fitness level.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Squat_Alternatives\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Floor_Bridges\"><\/span><strong>Floor Bridges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\"> Glutes, hamstrings, hip flexors<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-4\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Floor bridges are an effective and safe way to target the glutes without putting too much pressure on the spine. They\u00a0 also help to strengthen the core and improve flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back down to the floor. Repeat for desired reps.<\/span><\/li>\n<\/ol>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Keep your core tight and exhale as you bridge up.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Romanian_Deadlifts\"><\/span><strong>Romanian Deadlifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\"> Hamstrings, glutes, lower back<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-5\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Romanian deadlifts not only target the posterior chain, but also help to improve balance and <a href=\"https:\/\/betterme.world\/articles\/wall-squats-with-ball\/\">stability<\/a>. They are a great alternative to squats as they can be done with less weight and still yield similar results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and knees slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a weight with an overhand grip in front of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge forward at the hips, while keeping your back flat and your core tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight towards the floor, keeping it close to your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Return to standing, squeezing your glutes at the top of the movement.<\/span><\/li>\n<\/ol>\n<p><b>Tip<\/b><span style=\"font-weight: 400;\">: Keep weight close to your body, and knees slightly bent throughout the movement.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Squat_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-47352 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_Curls\"><\/span><strong>Leg Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\"> Hamstrings<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-6\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leg curls are an effective way to target the hamstrings without putting too much strain on the low back. Like other machine-based exercises, they can be adjusted to suit any <a href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\">fitness level<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your stomach with your ankles hooked under the leg curl machine&#8217;s padded lever.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your legs towards your buttocks, squeezing your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control the weight back down, without allowing the machine to pull your legs too low.<\/span><\/li>\n<\/ol>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Use a weight that is appropriate for your fitness level and don\u2019t allow the machine to hyperextend your knees.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/back-squat-muscles-worked\/\"><i>Keep Your Back Squat Muscles Worked With The Right Technique<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Landmine_Squats\"><\/span><strong>Landmine Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\"> Quadriceps, glutes, core<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-7\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Landmine squats are an excellent <a href=\"https:\/\/betterme.world\/articles\/half-squat-vs-full-squat\/\">exercise<\/a> for targeting the quads and glutes while also helping to strengthen and stabilize the core. They can also be done with less weight than traditional squats, making them a great alternative for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one end of a barbell into a landmine attachment or secure it in a corner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the bar with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up the other end of the bar with both hands and hold it close to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips down and back as you would in a traditional squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up through your heels and return to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Tip<\/b><span style=\"font-weight: 400;\">: Keep your core engaged and your back strong throughout the exercise. This exercise can also be done with one hand on the barbell for a unilateral movement.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Front_Squats\"><\/span><strong>Front Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\"> Quadriceps, glutes, core<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-8\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Front squats require more core <a href=\"https:\/\/betterme.world\/articles\/front-squat-vs-back-squat\/\">stability<\/a> than traditional back squats, as the barbell needs to be held in front of the body. This engages the core and helps to improve balance and coordination, making them a great alternative for people who want to challenge themselves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the barbell racked at shoulder level in front of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your arms with your palms facing upwards and place them underneath the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the bar off the rack and step back with both feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dip down until your thighs are parallel with the floor or lower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Keep your elbows high and your chest up to prevent the bar from falling forward.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Squat_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-47350 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808-1024x576.png\" alt=\"squat alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207808.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Zercher_Squats\"><\/span><strong>Zercher Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted: <\/b><span style=\"font-weight: 400;\">Quadriceps, glutes, core<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-9\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Zercher squats are similar to front squats in that they require more core stability and balance. However, instead of holding the barbell in front of your body, you hold it in the crook of your elbows. This takes the strain off your back, making them a great alternative for those who suffer from back pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell in the crook of your elbows, holding it securely to your chest with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge your hips back and squat down until your thighs are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Tip: <\/b><span style=\"font-weight: 400;\">Keep your chest up and core engaged throughout the entire movement.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Squat_Alternatives\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hack_Squats\"><\/span><strong>Hack Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\"> Quadriceps, hamstrings, glutes<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-10\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hack squats are a great exercise for targeting the quads, hamstrings and glutes. Unlike traditional squats, they are designed to keep your spine in a neutral position, placing less strain on the back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding a barbell behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down until your thighs are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up through your heels to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight throughout the exercise, and avoid leaning too far forward.<\/span><\/li>\n<\/ol>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Use a moderate weight and focus on proper form to prevent unnecessary strain on your lower back.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_Curl_And_Leg_Extension_Machines\"><\/span><strong>Leg Curl And Leg Extension Machines<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Muscles targeted: <\/b><span style=\"font-weight: 400;\">Leg Curls (hamstrings), Leg Extension (quadriceps)<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Makes_Them_A_Great_Alternative-11\"><\/span><strong>What Makes Them A Great Alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leg curl and leg extension machines are a great way to target the hamstrings and quadriceps respectively. They are a great alternative to standard squats, as they provide resistance and allow for more precise targeting of the muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up the machine according to manufacturer instructions and adjust the weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the machine with your back pressed firmly against the seat and your feet secured beneath the pads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For leg curls, curl your legs towards your buttocks, contracting your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For leg extensions, fully extend your knees against the resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carefully lower the weight down to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Use a weight that is appropriate for your fitness level and avoid hyperextension of your knees during leg extensions. Focus on a slow and controlled movement.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Squat_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-47349 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1024x576.png\" alt=\"squat alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Do_You_Need_Barbell_Squat_Alternatives\"><\/span><strong>Why Do You Need Barbell Squat Alternatives?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Barbell squats are a foundational exercise in any strength training routine, targeting the lower body and core. When executed properly, they can improve muscle strength, bone density, and overall health (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30531700\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, if not performed correctly, barbell squats can cause injuries and even result in chronic pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One common issue with barbell squats is that beginners tend to use improper form, which can lead to injuries (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/stop-making-these-common-workout-mistakes\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The most critical thing to remember when performing a barbell squat is to keep your back straight and your chest up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common mistake is letting the chest drop forward, which puts excessive pressure on the lower back. Additionally, some individuals struggle with maintaining balance and proper alignment when squatting, which can also cause injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another issue that some may face with barbell squats is injury related to preexisting conditions or body morphology.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals with back pain or mobility issues often avoid squatting due to potential discomfort (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2017\/08000\/Squatting_Biomechanics_in_Individuals_with.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, individuals with long femurs or short torsos may struggle with proper alignment and balance during squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, there are alternatives to barbell squats that provide similar benefits while also reducing injury risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Goblet squats, for example, are a great alternative for beginners. Using a single weight held at the chest, goblet squats help promote proper form while also engaging the upper body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those with mobility issues, step-ups or lunges provide a more controlled movement while also targeting the legs and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For intermediate to advanced lifters, front squats are another option. This variation shifts the weight from the back to the front of the body, placing less strain on the lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bulgarian split squats are also a challenging exercise that targets the quads, hamstrings, and glutes while minimizing the risk of back discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that no matter how experienced you are, it&#8217;s always essential to prioritize proper form and injury prevention during exercise. By incorporating alternative exercises into your routine, you can continue to strengthen your lower body while also maintaining safety and avoiding injury.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Needs_Barbell_Squat_Alternatives\"><\/span><strong>Who Needs Barbell Squat Alternatives?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Barbell squat alternatives are ideal for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners who lack the experience and body awareness to perform barbell squats safely.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals with an existing back injury or mobility issues.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those with a long torso\/shorter femurs who may struggle with proper form during squats.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anyone who wants to add variety to their strength training routine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifters who want to target the same muscle groups while reducing injury risk.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Experienced lifters who are looking for a new challenge.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Athletes who need to strengthen their lower body and core.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Barbell squats are a foundational exercise for any strength training program, targeting the lower body and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if not performed correctly, they can cause injuries and even result in chronic pain. Fortunately, there are alternatives to barbell squats that provide similar benefits while also reducing injury risk.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Squat_Alternatives\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Squats are widely considered as one of the most effective leg exercises, but not everyone can do them, for various reasons such as knee pain, lack of mobility, or injuries.\u00a0Fortunately, there are several squat alternatives to target the same muscle groups and get similar benefits. Whether you\u2019re a beginner, intermediate, or advanced lifter looking to [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":51417,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56,49,54],"tags":[],"coauthors":[125],"class_list":["post-51416","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts","category-betterme-fitness","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>13 Squat Alternatives For When You Want To Switch Things Up - BetterMe<\/title>\n<meta name=\"description\" content=\"Needing \u2605 SQUAT ALTERNATIVES \u27a4 for your strength training routine? Learn about the different barbell squat alternatives available and how to safely incorporate them into your routine.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"13 Squat Alternatives For When You Want To Switch Things Up\" \/>\n<meta property=\"og:description\" content=\"Needing \u2605 SQUAT ALTERNATIVES \u27a4 for your strength training routine? Learn about the different barbell squat alternatives available and how to safely incorporate them into your routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2281489439-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"13 Squat Alternatives For When You Want To Switch Things Up\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/\"},\"wordCount\":2382,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2281489439-scaled.jpg\",\"articleSection\":[\"Butt Workouts\",\"Fitness\",\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Squats are widely considered as one of the most effective leg exercises, but not everyone can do them, for various reasons such as knee pain, lack of mobility, or injuries.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Fortunately, there are several squat alternatives to target the same muscle groups and get similar benefits. <\/span><span style=\\\"font-weight: 400;\\\">Whether you\u2019re a beginner, intermediate, or advanced lifter looking to switch up your leg day routine, here are some effective squat alternatives that you can add to your workout.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Machine Leg Press<\/strong><\/h2>\\r\\n<b>Muscles targeted<\/b><span style=\\\"font-weight: 400;\\\">: Quadriceps, hamstrings, glutes<\/span>\\r\\n<h3><strong>What Makes It A Great Alternative<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The leg press machine isolates the lower body muscles with minimal strain on the back, which makes it a great option for those who struggle to do squats due to low <a href=\\\"https:\/\/betterme.world\/articles\/goblet-squat-vs-back-squat\/\\\">back pain<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">How to do it:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Adjust the seat and footplate so that your hips and knees are at a 90-degree angle.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Place your feet shoulder-width apart on the footplate.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Hold the handles next to the seat for support.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Push the footplate away by extending your knees until your legs are straight.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Slowly lower the footplate towards you until your knees are at a 90-degree angle again. Repeat for desired reps.<\/span><\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/\",\"name\":\"13 Squat Alternatives For When You Want To Switch Things Up - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2281489439-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Needing \u2605 SQUAT ALTERNATIVES \u27a4 for your strength training routine? 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Repeat for desired reps.<\/span><\/ ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/","url":"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/","name":"13 Squat Alternatives For When You Want To Switch Things Up - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/squat-alternatives\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2281489439-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Needing \u2605 SQUAT ALTERNATIVES \u27a4 for your strength training routine? 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