9 front squat alternatives (number 8 will surprise you...) (2023)

I love front squats, I think they are one of the best and most effective exercises out there. The movement pattern balances functionality, athletic transfer, and excellent strength and muscle building skills.

But front squats aren't for everyone.

Poor upper back and shoulder mobility, previous injuries, grip issues, and the like can make barbell front squats impossible for some. So what to do if you can't do front squats?

In this article, I'll show you front squat alternatives that give you the same benefits without forcing you into a movement pattern or position that you're having trouble with. In my many years as a personal trainer and weightlifting coach, I have used these exercises over and over again with the people I train to achieve great fitness results.

All these exercises will be possible for people who train in a home gym. You can do them with aStandard home gym setup– You don't need to buy any special equipment!

Why bother with front squats?

Front squats are part of the squat family, and squats in general are so beneficial that we've devoted a separate article to them.benefits of squats.

Anyway, in a world where we have all kinds of squat patterns available, what's the problem with front squats? How are they different from other types of squats?

From a leg training perspective, they really aren'tEradifferent. Their usefulness comes from other points: they helpprotect your backmore than squats or safety bar squats. The same research suggests that they also help develop the knee extensors.

The front squat is also a great back exercise - research shows that the movementstrengthens the back even with lower weights. This means that after an injury or if you're not particularly strong, you can still strengthen your erector spinae without lifting weights that might put you at risk. It's a classic "best investment" exercise.

Finally, the front squat is an excellent sport-specific movement. In sports like soccer, rugby, wrestling, powerlifting, etc., you need to be strong against a load coming from the front, and front squats develop that kind of strength perfectly. It's a different strength requirement than having a load on your back.

What stops people from doing front squats?

In almost all cases it is a mobility problem. Our ability to achieve the "support" position required for the front squat is often compromised by one (or a combination of) movement problems in the shoulders, latissimus (latis muscles in the back), or thoracic (upper back). the spine).

The rack position is key to a good front squat—it keeps your upper body upright, takes the pressure off your shoulders, and allows you to achieve excellent squat depth. Here is one of my clients showing off a perfect rack position that allows him to front squat perfectly.

Note an upright torso, high elbows (parallel to the ground), and deep squat...

Movement problems that make this position impossible for some people can have many causes.

In the case of lateral stiffness, it is usually just tight muscles. If you stretch them frequently, they will allow you to get the correct position. For the shoulders, this can be the result of previous clavicle injuries or shoulder surgery. With the thoracic spine, it can be a combination of lack of exercise causing a stiff back, or previous injuries.

The good news is that even if you can't achieve the perfect rack position for a front squat, I have plenty of alternative options for you...

Alternatives to front squats

I will review different alternatives to the front squat. The first pair consists of front squat variations with a different grip; this may allow you to continue to exercise despite movement problems.

After that, I'll show you alternative front squat exercises that mimic the benefits without forcing you into awkward (or impossible) positions.

1. Cross-Grip Front Squat

If you can't get into a rack position, try this move before giving up the front squat, if your limitation is a tight lat (you'll know if this is the case because you won't feel uncomfortable trying to reach a rack position, just don't! you can!), this could be the answer.

I use this grip on clients who are developing flexibility in their lats. It's a sturdy grip and within reach of most people.

Equipment needed for cross grip front squats:

• barra
• weight plates

How to do Cross-Grip Front Squat:

• Hold the bar across your chest with your arms raised so they are parallel to the floor.
• Bend your elbows and cross your hands in front of your chest so you can grab the bar with an overhand grip.
• Your right hand should be placed in front of your left shoulder and vice versa.
• Keep your chest up, core engaged, and slowly lower yourself until your thighs are parallel to the ground (or lower).
• Take a break and drive back in a controlled manner.
• Repeat as many times as necessary

Cross-grip front squat muscles worked:

• quads
• buttocks
• Basic
• spine straightener

2. Double Front Squat with Kettlebells

The kettlebell front squat is another alternative to the barbell front squat that many people can pull off. It's a much easier grip than the barbell front squat, but you can get many of the same benefits from the exercise.

The kettlebell double front squat can be performed in the rack position without requiring a lot of shoulder mobility. It allows you to keep the weight in a fixed position, tighten your core, and enjoy the benefits of exercise without having to be in a position you can't reach.

Equipment Needed for Kettlebell Double Front Squats:

• Russian weights

How to do Double Kettlebell Front Squat:

• Raise the kettlebell to chest height, resting it on the outside of each forearm.
• You can keep your elbows up and out to the sides, or rest them in front of your chest, whichever is most comfortable for you.
• Keep your chest up, core engaged, and slowly lower yourself until your thighs are parallel to the ground (or lower).
• Take a break and drive back in a controlled manner.
• Repeat as many times as necessary

Double Kettlebell Front Squat Muscles Trained:

• quads
• buttocks
• Basic
• spine straightener
• Back

3. Chalice kock

The goblet squat is a classic front squat pattern that doesn't require a lot of mobility. I like it as a beginner front squat and feel it challenges the core as well, thanks to the foreign body nature of the weight in front of the body.

Because the move is performed with a single kettlebell, the weight is light enough that anyone of all abilities can perform the move, allowing them to focus on perfect form before progressing to heavier versions of the pattern. front squat.Agility sports like tennis.accomplish.

Equipment needed for Goblet Squats:

• kettlebell

How to do Goblet Squat:

• Grab the round area of ​​the kettlebell at chest height
• Hold the kettlebell in front of you and keep it steady throughout the movement.
• Keep your chest up, core engaged, and slowly lower yourself until your thighs are parallel to the ground (or lower).
• Take a break and drive back in a controlled manner.
• Repeat as many times as necessary

Kettlebell Chalice Squat Muscles Trained:

• quads
• buttocks
• Basic
• Back

4. Split squat with rear foot raised

Rear foot elevated split squats allow for greater squat depth and reduce the one-limb nature of the exercisepower imbalances among members. It's a great way to put a lot of work on your glutes and take the weight off your lower back.

This is an exercise that will really challenge you, so start off lighter than you think you'll need and build up from there.

Equipment Needed for Rear Foot Raise Split Squats:

• weight bench
• dumbbells

How to Perform Rear Foot Raise Split Squats:

1. Place your back foot on the bench behind you and jump forward with your front foot.
2. Keep dumbbells at your sides and engage your core
3. Keeping your chest up, bend your back knee toward the ground and lower your front thigh until it's parallel to the ground.
4. Step on the ground with your front foot and return to the starting position
5. repeat as many times as necessary.

Rear foot split squat muscles worked:

• Quadriceps and Hamstrings
• buttocks
• Basic

5. Get on the box with dumbbells

The step up is similar to the squat in that it is a unilateral exercise that forces each leg to work on its own. This also helps strengthen the core. The other benefit is that it challenges your grip (if the weight is heavy enough).

Dumbbell step-ups are a really tough exercise and will challenge you from a cardiovascular perspective as well.

Necessary equipment for the ascent:

• box oweight benchpaso
• dumbbells

How to do step ups:

1. Put your front foot on the step
2. Keep dumbbells at your sides and engage your core
3. Step onto the box by pushing off with your front foot; don't cheat by jumping off the ground with your bottom foot.
4. With both feet on the box, lower the back leg slowly and under the control of the front leg.
5. Repeat for each leg as many times as necessary

Step-ups trained muscles:

• Quadriceps and Hamstrings
• buttocks
• Basic

The step up is one of many exercises that target the hamstrings. If you want more of these, be sure to check out ours.hamstring exercisesGuide.

6. Kettlebell Cup Forward Lunge

Like the goblet squat, the goblet lunge is a perfect introduction to the exercise. It doesn't require a lot of mobility, but the weight in front of the body requires more core stability than traditional dumbbell dips.

I like the Goblet Forward Lunge for clients because it requires the kettlebell to be held stable in the center of the body, which works the core harder. Because this is a single-leg alternate exercise, the center of gravity shifts slightly all the time, unlike a dumbbell lunge, where the weight is balanced on both sides, removing an element of difficulty.

Equipment Needed for the Kettlebell Cup Forward Lunge:

• kettlebell

How to do Goblet Forward Lunges with Kettlebells:

• Grab the kettlebell diagonally from the handle at chest height.
• Hold the kettlebell in front of you but close to your chest and keep it steady throughout the movement.
• Keep your chest up, core engaged, and lunge to the side under control.
• If the rear kneefasttouches the ground, bring it forward for the opposite leg lunge
• Repeat as many times as necessary

Kettlebell Cup Forward Lunges Muscles Worked:

• quads
• buttocks
• Basic
• Back

7. Squats with weights

This may not seem like an obvious alternative to the front squat, but it follows a very similar movement pattern and the demands on the body are almost identical as there is a significant front load from the vest.

The weight vest is a great way to add resistance to an exercise without requiring a lot of technique - it's a very simple exercise made challenging by the vest, not technique.

Equipment needed for weight vest squats:

• weight vest

How to do Weight vest squat:

• Keep your chest up, core engaged, and slowly lower yourself until your thighs are parallel to the ground (or lower).
• Take a break and drive back in a controlled manner.
• Repeat as many times as necessary

Squat muscles worked with weight vest:

• quads
• buttocks
• Basic

8. Some squats

Zercher squats are something I rarely program for my clients, not because I don't like them (they're great), it's just the pressure on the elbows, which can be very uncomfortable past a certain weight point, enough to do them. many no-go.

Zercher squats are praised for allowing you to achieve excellent squat depth; So if he's looking for an exercise to help you climb out of a hole while he's squatting, this might be for you. They'll also make your core glow!

Equipment needed for the Zercher squat:

• barra
• weight plates
• Real

How to do Zercher squat:

• Position the bar at the level of your abdomen, low enough to slide your arms under, but not so low that you lean too far.
• Take the bar by the elbows and fix it close to your abdomen.
• Keep your torso firm: this is important to protect your back.
• Keep your chest up, core engaged, and slowly lower yourself until your thighs are parallel to the ground (or lower).
• Take a break and drive back in a controlled manner.
• Repeat as many times as necessary

Cross-grip front squat muscles worked:

• quads
• buttocks
• Basic
• Fallen

9. Spanish Squats (with Kettlebell)

This is my favorite exercise for clients who have any type of knee muscle pain. It is an exercise that engages the quadriceps without stressing the patellar tendon, allowing the person to squat without pain. It's also a great way to increase the specific power of the quad when charging in the front.

The Spanish squat requires a band and an anchor point. In this case, I suggest you use a kettlebell for the extra load.

Equipment needed for the Spanish squat with kettlebells:

• kettlebell
• strong resistance band
• Anchor point (Real)

How to do Spanish squats with kettlebells:

• Wrap the resistance band around an anchor point
• Stay on the band and then move back to create a lot of tension on the band.
• Grab the round area of ​​the kettlebell at chest height
• Hold the kettlebell in front of you and keep it steady throughout the movement.
• Keep your chest up, core engaged, and slowly lower yourself until your thighs are parallel to the ground (or lower).
• Make sure your knees don't cross your toes.
• Take a break and drive back in a controlled manner.
• Repeat as many times as necessary

Spanish Kettlebell Squats Muscles Trained:

• quads
• buttocks
• Basic
• Back

Would you like to focus even more on your quads? Read our article onquad exercises.

Front Squat Alternatives: The Bottom Line

My take on front squats is that you should do them if you can - it's a great exercise and has tremendous physical benefits. That said, there are a lot of people who can't.

Fortunately, there are plenty of squat patterns out there, so use any of these 9 Front Squat Alternatives in your workout and you'll get all the benefits without the hassle.