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9 Squat Alternatives that Won’t Compress Your Spine

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Over the past thirty years, the barbell back squat has established itself as the king of gym exercises. That reputation has been built on its ability to build lower body mass and strength. 

Despite its reputation, the back squat is not without its problems. The exercise puts a lot of compressive pressure on the spine. It also fails to sufficiently load the quads compared to some alternatives.

For people with lower back injuries, those with limited mobility, and individuals with balance and stability issues, the squat is not the best choice when it comes to building the leg muscles. 

Over the past three decades, I’ve been working as a personal trainer with all sorts of people, from new moms trying to lose their baby weight to seasoned powerlifters prepping for a contest.

Many of them have not been suited to doing barbell squats, for one reason or another.

As a result, I’ve been programming a number of squat alternatives that have proven to produce outstanding results in terms of lower body size and strength development.

In this article, I’ll lay out the 9 best squat alternatives that won’t compress the spine. But first, let’s get to the facts about whether the barbell squat is really as great an exercise as it’s made out to be.


Is the Squat a Good Quad Exercise?

Before I answer this question, I feel it necessary to warn you that the answer may be a little unsettling. As I’ve already mentioned, the barbell squat has attained a near reverential status among gym goers.

To even suggest that it is not the numero uno quad developer is akin to committing gym lore blasphemy.

However, facts don’t have feelings. And the scientific facts tell us a different story about the barbell squat. Now the physics and biomechanics here can get quite tricky, so I’ll try to keep it as simple as possible. 

When it comes to resistance exercise, the bone that is directly attached to the target muscle is the primary lever. In the case of the quadriceps, the primary lever is the tibia, or lower leg bone.

A lever is always the least loaded when it is parallel to the resistance and most loaded when it is perpendicular to the resistance. 

So, the critical question when it comes to the quad effectiveness of the barbell squat is this…

How perpendicular with resistance is the tibia during the exercise?

If the tibia is close to parallel with resistance, it will be very inefficient at loading the quads. However, if it is close perpendicular, it is an extremely efficient exercise.

Now, the resistance in the squat is pushing directly down as the result of gravity. When you are standing in the ready position with the weight on your back, the tibia is parallel with resistance. In terms of angles, it is at 90 degrees.

As a result, there is no load on the quads. So, we can call this the neutral position. 

As you squat down, the tibia angle changes until, in the bottom squat position it is angled at about 60 degrees. This puts it at 30 degrees from neutral. 

Each degree between 0 and 90% represents 1.11%, So at 30 degrees from neutral, the quads are 33% loaded. That means that if you are squatting with a 200 pound weight on your back, your quads are only getting 33% of that load, or 66 pounds.

Yet, the entire 200 pounds is pushing down on your spine. 

So, based on the undeniable science of physics, we have to conclude that the barbell squat is not an effective loader of the quadriceps.

Squat Muscles Used

Do Squats Compress the Spine?

The spinal column runs from the base of the skull to the tailbone and is made up of a series of bony structures called vertebrae, as well as soft tissue structures called intervertebral discs.

The natural ‘S’ curvature of the spine refers to the slight curves that are present in a healthy spine when viewed from the side. These curves help to distribute and absorb forces placed on the spine during movement and activity.

There are three main regions of the spine, each with a different natural curvature:

  1. Cervical spine: The cervical spine is the region of the spine that includes the neck. It has a slight inward curvature, known as lordosis.
  2. Thoracic spine: The thoracic spine is the region of the spine that includes the upper back. It has a slight outward curvature, known as kyphosis.
  3. Lumbar spine: The lumbar spine is the region of the spine that includes the lower back. It has a slight inward curvature, known as lordosis.

When too much compressive force is applied to the spine, it can lead to spinal compression or injury. This can occur when the spine is subjected to heavy loads and repetitive impact. Spinal compression may result in damage to the intervertebral discs.

The most common problems are:

  • Degenerated discs
  • Herniated discs
  • Bulging discs
  • Thinning discs

When a heavy weight is placed on the spine, it forces the spinal curvature to be exaggerated, much like an accordion. This distorts the intervertebral discs. Over time, this can lead to the problems listed above.

If you are regularly squatting with 200 pounds or more on your back, you could eventually end up with spinal disc damage.

Who Should Not Do Barbell Squats?

  1. People with pre-existing joint issues: Barbell back squats place significant stress on the knees, hips, and lower back. Individuals with pre-existing joint issues, such as arthritis or a history of knee or hip injuries, may need to avoid this exercise or modify it to avoid exacerbating their condition.
  2. Individuals with limited mobility: The barbell back squat requires a significant range of motion in the hips, ankles, and upper back. Individuals with limited mobility in these areas may struggle to perform the exercise with proper form and may be at higher risk for injury.
  3. Those with balance issues: Barbell back squats require a certain degree of balance and stability, particularly during the descent and ascent phases of the lift. Individuals with balance issues or a history of falls may need to avoid this exercise or use caution when performing it.
  4. Individuals with certain medical conditions: Individuals with certain medical conditions, such as high blood pressure, may need to avoid the barbell back squat or use caution when performing it. It’s important to consult with a healthcare professional before starting a new exercise program to ensure it’s safe and appropriate for your individual needs.

How to Perform Barbell Squats

Here’s a step-by-step guide to performing the barbell squat with excellent form:

  1. Start with the barbell resting on a squat rack at about shoulder height. Step under the bar and place it across your upper back, just below your neck. Take a firm grip on the bar with both hands, keeping your elbows pointed down and slightly back.
  2. Step back from the rack, taking a shoulder-width stance with your toes pointed slightly outwards. Keep your head and chest up, and your shoulders back.
  3. Begin the descent by pushing your hips back and bending your knees, as if you were sitting down in a chair. Keep your weight balanced over your midfoot, and your heels in contact with the ground.
  4. Descend until your hips are just below parallel with your knees. Your knees should be in line with your toes, and your back should be straight and neutral. Avoid rounding your back or allowing your knees to cave inward.
  5. Begin the ascent by driving through your heels and pushing your hips forward. Keep your core tight, and maintain a neutral spine throughout the movement.
  6. Once you have returned to the starting position, repeat the descent and ascent for the desired number of repetitions.
  7. After you have completed your set, carefully return the bar to the squat rack by stepping forward and placing the bar back on the hooks.

Some additional tips to keep in mind when performing the barbell squat with excellent form:

  • Warm up thoroughly before beginning the exercise.
  • Use a weight that allows you to perform the exercise with proper form.
  • Focus on maintaining proper posture and technique throughout the movement.
  • Seek guidance from a qualified trainer or coach if needed, and consider recording your form for review and feedback.

Equipment Needed for These Exercises


9 Squat Alternatives that Replicate the Same Movement Pattern

Squat Alternatives Infographic part 1

1. Cable Squat

Equipment needed for the cable squat:

  • Cable pulley machine

How to do the cable squat:

  1. Start by attaching a cable machine’s handle to a low pulley and standing in front of the machine with your feet shoulder-width apart. Grab the handle with both hands and hold it at chest level.
  2. Take a step back from the machine, keeping your feet shoulder-width apart and your toes pointed slightly outwards. Keep your head and chest up, and your shoulders back. Lean back as much as you can.
  3. Begin the descent by pushing your hips back and bending your knees, as if you were sitting down in a chair. Keep your weight balanced over your midfoot, and your heels in contact with the ground.
  4. Descend until your hips are just below parallel with your knees. Your knees should be in line with your toes, and your back should be straight and neutral. Avoid rounding your back or allowing your knees to cave inward.
  5. Begin the ascent by driving through your heels and pushing your hips forward. Keep your core tight, and maintain a neutral spine throughout the movement.
  6. Once you have returned to the starting position, repeat the descent and ascent for the desired number of repetitions.
  7. After you have completed your set, carefully release the handle and step away from the cable machine.

Note: Some people find that they are able to maintain better form by doing this exercise while standing on a slant board.

Cable squat muscles worked:

  • Quadriceps
  • Glutes
  • Core

2. Dumbbell Squat

Equipment needed for the dumbbell squat:

SMRFT Nüobell 80LB Adjustable Dumbbells

SMRFT Nüobell 80LB Classic
Read our best adjustable dumbbell guide here

These are the dumbbells we recommend for ‘most people’.

We have spent over 50 hours of research and compared over 100 dumbbells. Adjustable dumbbells make sense for most home gyms as they save space.

The Nüobell dumbbells go all the way to 80lbs per hand. This means they are much more versatile than most 50lbs adjustable dumbbells. You can use these for heavy shrugs, squats and bench press etc.

The main reason they are the top pick is because of their shape. They actually feel like real dumbbells and are not awkward to lift like some others.

How to do the dumbbell squat:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms hanging by your sides. Keep your head and chest up, and your shoulders back.
  2. Push your hips back and bend your knees to begin the descent. Keep your heels planted firmly on the ground and your weight evenly distributed over your midfoot.
  3. Continue to descend until your hips and knees are parallel. Your back should be straight and neutral, and your knees should be in line with your toes. Keep your back straight and your knees from bending inward.
  4. Push through the heels to drive directly back to the start position. 

Dumbbell squat muscles worked:

  • Quadriceps
  • Glutes
  • Core

3. Dumbbell Goblet Squat

Equipment needed for the dumbbell goblet squat:

How to do the dumbbell goblet squat:

  1. Begin by standing with your feet slightly wider than shoulder-width apart, with your toes pointing slightly outwards.
  2. Hold a dumbbell with both hands at chest level, with your palms facing each other and your elbows pointing down.
  3. Brace your core, keep your chest up, and maintain a neutral spine.
  4. Start the squat by bending at the knees and hips, as if you were sitting back into a chair.
  5. Keep your weight on your heels and your knees tracking in line with your toes throughout the movement.
  6. Lower yourself until your thighs are parallel to the ground.
  7. Pause at the bottom of the squat and then push through your heels to stand back up, squeezing your glutes at the top.

Dumbbell goblet squat muscles worked:

  • Quadriceps
  • Glutes
  • Core

4. Bulgarian Split Squat

Equipment needed for the Bulgarian split squat:

REP AB-3000 Bench

REP AB-3000 Weight Bench
Read our best weight bench guide here

This is the weight bench we recommend for ‘most people’.

We compared over 70 benches against 12 criteria. This is our highest-ranked flat, incline & decline (FID) bench.

Some adjustable benches can be a bit wobbly when on the incline. But the AB-3000 is very sturdy.

With a height 18mm it’s comparable to benches that cost twice as much.

How to do the Bulgarian split squat:

  1. Stand with your back to a bench, about two feet away.
  2. Lift one foot and place the top of your foot on the bench. Your other foot should be about one to two feet in front of the bench.
  3. Lower your body by bending your front knee, keeping your back knee off the ground. Your back should be straight, and your front knee should be directly above your ankle.
  4. Keep your core engaged and your upper body straight throughout the exercise.
  5. Push back up to the starting position by straightening your front knee.

Need a high-quality weight bench for your home gym? Check out our review of the 7 best weight benches on the current market.

Bulgarian split squat  muscles worked:

  • Quadriceps
  • Glutes
  • Core

If this exercise is too tough on your knees, consider some of its alternatives instead. Read all about those in our Bulgarian split squat alternative exercises article.


5. Resistance Band Squat

Equipment needed for resistance band squats:

How to do resistance band squats:

  1. Stand on a resistance band with your feet shoulder-width apart. Hold the ends of the resistance band with your hands and bring them up to your shoulders.
  2. Lower your body by bending your knees and pushing your hips back as if you’re about to sit in a chair. Keep your weight on your heels, your back straight, and your core engaged.
  3. Continue squatting until your thighs are parallel to the ground or as low as you can comfortably go.
  4. Pause for a second, then push up through your heels to stand back up to the starting position.

Resistance band squats muscles worked:

  • Quadriceps
  • Glutes
  • Core

Squat Alternatives Infographic part 2

6. Jefferson Squat

Equipment needed for the Jefferson squat:

Rogue Ohio Cerakote Bar

Rogue Ohio Bar Cerakote
Read our best Olympic barbell guide here

This is the bar that we recommend for ‘most people’.

We have spent over 120 hours of research and tested over 100 barbells.

It is affordable but comes with some high specs. The Rogue Work Hardening and 190k PSI tensile strength mean the bar will last a lifetime in a home gym.

It is a multi-purpose bar with a 28.5mm diameter shaft and composite bushings in the sleeves. This means it’s balanced for heavy slow bench presses but you can also perform snatches and fast overhead lifts.

How to do the Jefferson squat:

  1. Stand in the center of a barbell with your feet shoulder-width apart, and the barbell parallel to your body.
  2. Reach down and grip the barbell with one hand in front of your body and the other hand behind your body.
  3. Lift the barbell off the ground and stand up straight. Make sure to keep your back straight and your chest up.
  4. Take a step forward or backward with one foot, keeping the other foot stationary. This will help you to position yourself for the squat.
  5. Lower your body down by bending both knees, keeping your back straight and your chest up. The barbell should move between your legs as you squat down.
  6. Once your thighs are parallel to the ground or lower, push back up through your legs to return to the starting position.

Jefferson squat muscles worked:

  • Quadriceps
  • Glutes
  • Core

7. Pistol Squat

Equipment needed for the pistol squat:

  • None

How to do the pistol squat:

  1. Start by standing with your feet hip-width apart, arms extended in front of you for balance.
  2. Shift your weight to your left foot and lift your right foot off the ground.
  3. Slowly lower your body by bending your left knee and pushing your hips back.
  4. Keep your chest up and your right leg straight as you lower your body.
  5. As you descend, extend your arms forward to help with balance.
  6. Go as low as you can while maintaining good form.
  7. Push through your heel and drive your left foot into the ground to stand back up.
  8. Repeat on the other side.

Pistol squat muscles worked:

  • Quadriceps
  • Glutes
  • Core

8. Smith Machine Front Squat

Equipment needed for the Smith machine front squat:

How to do the Smith machine front squat:

  1. Start by setting up the Smith machine. Adjust the height of the bar so that it is at chest height. Make sure the bar is securely locked in place and that the safety pins are set at an appropriate height to catch the bar if you need to bail.
  2. Stand facing the bar with your feet shoulder-width apart. Position yourself so that the bar is resting on the front of your shoulders, just above your chest. Your palms should be facing up, with your elbows pointing forward and up.
  3. Take a deep breath and brace your core. This will help you maintain proper form throughout the movement.
  4. Keeping your chest up and your core tight, bend your knees and lower your hips down towards the floor. Keep your weight on your heels and your knees tracking in line with your toes.
  5. Continue descending until your thighs are parallel to the floor. Pause for a moment at the bottom of the movement, then push through your heels to stand back up to the starting position.

Smith machine front squat muscles worked:

  • Quadriceps
  • Glutes
  • Core

9. Leg Press

Equipment needed for the leg press:

  • 45-degree leg press machine

How to do the leg press:

  1. Start by sitting on the 45-degree leg press machine with your back flat against the backrest and your feet resting on the footplate. Make sure your feet are placed hip-width apart and centered on the footplate.
  2. Adjust the seat so that your knees are bent at a 90-degree angle when your feet are on the footplate.
  3. Grasp the handles on either side of the seat with your hands to stabilize yourself during the exercise.
  4. Take a deep breath and push the footplate away from you by extending your knees, while keeping your heels on the footplate.
  5. Continue pushing until your legs are fully extended, but be sure not to lock your knees.
  6. Hold the extended position for a second or two, then slowly lower the footplate back down towards you by bending your knees.
  7. Keep lowering the footplate until your knees are bent to approximately 90 degrees again, or until your thighs are parallel to the footplate.

Leg press muscles worked:

  • Quadriceps
  • Glutes

Squat Alternatives: The Bottom Line

You do not have to do the barbell back squat to build strong, muscular lower legs. In this article, I’ve given you 9 squat alternatives that won’t compress your spine but that will hit your quads and glutes as effectively as barbell squats. 

I recommend trialing all 9 of these exercises, or at least those you have access to. Then settle on your favorite 2 or 3 and rotate them in your lower leg workout.

Use a wide rep range, going as high as 30 and as low as six for complete muscle fiber recruitment.

The leg extension is another favorite quad exercise. If you don’t have a leg extension machine in your home gym, check out our 5 best leg extension alternatives you can do without a machine.

Want to improve your home gym?

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  • The 4 items of kit every gym needs
  • What you should avoid
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Click here to learn more about how to build a home gym.

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Steve is a certified personal trainer, current home gym owner, former gym owner, and copywriter. He joined his first gym at age 15 and, five years later, he was managing his own studio. In 1987, he became the first personal fitness trainer in New Zealand.

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