The squat is often referred to as “the king of the gym lifts”—for good reason, too. A correctly performed barbell squat utilizes virtually every muscle in the body.1 If you want to get stronger, squats will help. If you want to get bigger, squats will help. If you want to lose weight, squats will help. As such, most good programs will include the squat.
The squat is a weight-room favorite for its status as a muscle- and strength-building powerhouse. But if you’re limited by flexibility, injury, or even just weak glutes, the movement could do you more harm than good — and that’s why it’s good to have a few alternatives in your back pocket.
Dumbbell Step-Ups
This move serves to give you that burn you get from climbing a tower of steps, but with the added weight of a dumbbell or two.
On a box or bench, step one foot up, making sure the front leg is completely vertical, with toes and knee pointed straight ahead.
Hold dumbbell in front of the opposite thigh, pointed straight ahead.
Step onto the box with the opposite foot, keeping the chest tall, then reverse the motion to step down. Keep one foot on the box, and repeat.
When to Use: If you have low-back issues when squatting or shoulder issues that don’t allow you to back squat with a straight barbell.
When to Avoid: If you have any recent issues with your meniscus Opens a New Window. you’ll want to stay away from this move.
Trap Bar Deadlift
Using a trap bar (that hexagonal monster over by the barbells) allows you to combine the movement of a knee-dominant squat with a hip-hinge, which helps build your posterior chain.
Get into position by pushing your hips back and down, keeping your chest up, and grabbing the handles.
Keep your upper back tight, chest up, and pull the weight off the floor by pushing your hips forward powerfully.
Squeeze the glutes hard at the top, making sure not to lean back and overextend at the top.
Reverse the motion under control and repeat.
When to Use: If flexibility in your ankles is so poor that you find yourself falling forward in the squat even at shallow depth, this may be your only choice, since the setup is a bit easier. If that’s your problem, that means you should be stretching a lot more, too.
When to Avoid: If you have low-back issues, spend some time really learning deadlift form. If you’re unable to properly brace your core and keep a flat back, you could be putting yourself in jeopardy, even with a trap bar. Practice with low weight until you have it.
Sled Pushes&Reverse Drags:
Sleds are one of the best tools if you’re new to training, since they’re so simple and effective. Pushing or pulling, sled movements strengthen the glutes, hamstrings, and quads without a lot of technical requirements.
To push the sled with proper form, extend your arms, grab the handles, get low, and drive the knees forward.
Push through the balls of the feet as though you’re pushing the ground away with each step.
Reverse Drags:
Hook a strap to the sled and grab it facing the sled.
Lower your hips down, keep your chest up, and extend the lower leg out as you drive backwards.
When to Use: Sleds are great for those with back issues who can’t place a load on their backs. They can also be great for anyone with weak glutes and hamstrings.
When to Avoid: If you have any issues with your Achilles tendon, heavy sled pushes may bother you, but reverse drags would be fine. Reverse drags could potentially bother the knees if you have any issues there.
Glute-Ham Raises
Glute-ham raises are incredibly effective in bringing up the posterior chain (glutes, hamstrings, and low back). It’s a general rule that the stronger your posterior chain is, the better off you’ll be in preventing injury and pain. Think of training these muscle groups as protectors of the potential problem areas like the knees and lower back.
Hop in the GHD machine (that stands for Glute Ham Developers) and setup so the bottom of your thighs are resting on the top pad.
Keeping the back flat and legs straight, fold forward at the hips so your upper body comes towards the ground and your legs extend fully.
Once your body is parallel to the floor, drive your feet back into the foot plate and leg curl your body back to the top.
Be careful not to arch hard on the way up, and once you reach the top, it’s important to avoid overextending your back.
When to Use: If you don’t have knee or low-back pain, you need to be doing these. They can go a long way in preventing low-back pain while squatting and can build work capacity in the low back to prevent excessive fatigue that could cause a potential injury while squatting.
When to Avoid: Back extensions may cause some discomfort if you have extremely tight hamstrings or some knee issues.
Hip Bridges
Besides squatting and deadlifting, hip bridges are one of the best ways to directly strengthen your glutes and can reinforce your ability to actively squeeze those muscles. Since, many times, low-back pain is associated with weak glutes, this is a surefire way to strengthen them.
Lay down on your back and bring your heels to your butt with bent knees.
Keep your thighs hip-width apart and start to drive through the heels to raise your hips in the air.
Once your hips are fully extended, squeeze the glutes hard and lower under control.
After you have a feel for the movement, add a barbell across your hips and gradually add weight (here’s Dwayne “The Rock” Johnson doing a heavy version Opens a New Window. with a resistance band).
When to Use: Almost everyone can benefit from hip-bridging, but it’s a great tool to help build your glutes if you deal with back pain while squatting.
When to Avoid: There aren’t a lot of instances when you wouldn’t be able to do a hip bridge, but just don’t let your knees cave in together or hyperextend your hips at the top