5 Great Squat Alternatives
Squats appear a lot in my recommended training programs so I tend to get asked by people worried about injury, what are the best squat alternatives? Squats are one of the best exercises to include in a full body workout. Unfortunately it is a very complex technique and requires excellent form before you can progress into the heavy weights that will give you maximum results. In this previous article I outlined how to safely progress with your squat so that you minimise the risk of injury (which in midlife is lower than you think!) and develop a safe and effective squat.
I agree that starting out with the squat is a daunting task and many people do need some alternatives to build up their strength and confidence before committing to this great exercise. In fact if you are new to training or returning from injury, you should work through some alternatives before you advance to the free weight barbell squat. As always, correct technique is essential so I can’t emphasis enough the importance of getting an accredited trainer to go over your form and technique with you before progressing into the heavy weights you need to be lifting to get the best results from this great exercise.
The reasons for the alternatives is that it’s important that you include some form of squatting motion in your training program on a regular (hopefully weekly) basis. It is a fundamental movement not only for it’s muscle health aspects, but in it’s functional, real life impact as well. So let’s look at some squatting variations that will still provide a workout to the glutes, quads, hamstrings, and the rest of the body that can almost compare to putting a barbell on your back and pumping out some squats.
The Leg Press
A great place to start. You get focus on the key muscles but without the pressure on your core to maintain your stability under load. Is the ideal place to start to increase strength with very low injury risk.
1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion I will use the medium stance which targets overall development; however you can choose any of three stances; narrow medium or wide).
2. Unlock the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.
Smith Machine Squat
There are those that only use machines, and those that will never go near them. As like most things in life, balance is key. The advantages of the smith machine when squatting are that it provides a nice progression from the leg press in increasing the load on the target muscles, but still limiting the need for your core to balance it also allows more targeting of muscles dependant on foot position. For example, move your feet further forward for a more flute targeted workout.
1. To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.
Caution: If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasise.
You can also place a small block under the heels to improve balance.
Kettlebell Sumo Squat
If you are limited in mobility throughout the shoulders or back then the kettlebell sumo squat (or the goblet squat) maybe the best alternative for you. When I doing sumo squats, make sure that your knees don’t go over your toes, keeping a nice wide stance, and going down until I feel the hamstrings engage. As you raise up, focus on contracting the glutes to ensure they get the maximum workout.
1. Use 1 or 2 hands to pick up the kettlebell, pulling it up to your chest. Hold the kettlebell at chest level with both hands, making sure to keep your arms close to your body and elbows tucked in. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abdominals tight. This will be your starting position.
2. Pushing your hips back, slowly bend the knees and lower your legs until your thighs are just below parallel to the floor. Make sure to inhale during this portion of the exercise.
3. Press through the heel of the foot and push your hips through to return to the starting position. Breathe out during this phase of the exercise.
4. Repeat for recommended number of repetitions before bending your knees to lower the kettle bell back to the ground.
Split Squat
This crow between the lunge and the squat will target the key muscles but wiht less stress on the hips and ankles. And if you don’t have those problems, its’ a great exercise to add to a squat superset to really make those muscles fatigue and strengthen.
1. Start in a half-kneeling position, with the rear knee direct towards the ground bent at 90 degrees. Have the forward leg, foot flat on the floor, with the knee also bent to 90 degrees. This position aligns the legs for solid split-squat reps.
2. Lift the back knee away from the ground and hold this position.
3. Perform reps by extending the legs fully in place and then returning to the bottom position, stopping just short of the back knee touching the floor.
Deadlifts
The deadlift is not a true alternative to the squat, but it does work very similar muscles and some people find it a lot easier to perform than the squat. And you can even do a kettlebell deadlift for a real change up.
1. Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Many people like to use an alternating grip (one palm facing forward, one back towards you). If you do, make sure you alternate hands for each set.
2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Move down toward the bar by pushing your hips back, not by squatting straight down. Arch your lower back and keep your shoulders down. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
3. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
4. Lower the bar by bending at the hips and guiding it to the floor.
Those are my 5 favourite squat alternatives. Hope you find them useful or add your alternatives in the comments below.
Original article published on progensupplements.com