1stphorm.com
Open in
urlscan Pro
23.227.38.32
Public Scan
Submitted URL: https://trk.klclick.com/ls/click?upn=u001.6wKOuaQBFzsmB1TccX2svzAjYrO0-2BojVY9bsHWJ48ZccVuZPr3omAEuMppB6ta0cdIZ1hVTK71N9...
Effective URL: https://1stphorm.com/blogs/news/squat-alternatives?a_aid=f7076c74&utm_source=Klaviyo&utm_medium=email&utm_campaign=Sq...
Submission: On May 03 via manual from IN — Scanned from DE
Effective URL: https://1stphorm.com/blogs/news/squat-alternatives?a_aid=f7076c74&utm_source=Klaviyo&utm_medium=email&utm_campaign=Sq...
Submission: On May 03 via manual from IN — Scanned from DE
Form analysis 2 forms found in the DOM
GET /search
<form action="/search" method="get" role="search" id="HeaderSearchForm" class="site-header__search-form aa-MainContainer">
<div class="aa-Autocomplete" role="combobox" aria-expanded="false" aria-haspopup="listbox" aria-labelledby="autocomplete-0-label">
<div class="aa-InputWrapperPrefix"><label class="aa-Label" for="autocomplete-0-input" id="autocomplete-0-label"><button class="aa-SubmitButton" type="submit" title="Submit"><svg class="aa-SubmitIcon" viewBox="0 0 24 24" width="20" height="20"
fill="currentColor">
<path
d="M16.041 15.856c-0.034 0.026-0.067 0.055-0.099 0.087s-0.060 0.064-0.087 0.099c-1.258 1.213-2.969 1.958-4.855 1.958-1.933 0-3.682-0.782-4.95-2.050s-2.050-3.017-2.050-4.95 0.782-3.682 2.050-4.95 3.017-2.050 4.95-2.050 3.682 0.782 4.95 2.050 2.050 3.017 2.050 4.95c0 1.886-0.745 3.597-1.959 4.856zM21.707 20.293l-3.675-3.675c1.231-1.54 1.968-3.493 1.968-5.618 0-2.485-1.008-4.736-2.636-6.364s-3.879-2.636-6.364-2.636-4.736 1.008-6.364 2.636-2.636 3.879-2.636 6.364 1.008 4.736 2.636 6.364 3.879 2.636 6.364 2.636c2.125 0 4.078-0.737 5.618-1.968l3.675 3.675c0.391 0.391 1.024 0.391 1.414 0s0.391-1.024 0-1.414z">
</path>
</svg></button></label>
<div class="aa-LoadingIndicator" hidden=""><svg class="aa-LoadingIcon" viewBox="0 0 100 100" width="20" height="20">
<circle cx="50" cy="50" fill="none" r="35" stroke="currentColor" stroke-dasharray="164.93361431346415 56.97787143782138" stroke-width="6">
<animateTransform attributeName="transform" type="rotate" repeatCount="indefinite" dur="1s" values="0 50 50;90 50 50;180 50 50;360 50 50" keyTimes="0;0.40;0.65;1"></animateTransform>
</circle>
</svg></div>
</div>
<div class="aa-InputWrapper"><input class="aa-Input" aria-autocomplete="both" aria-labelledby="autocomplete-0-label" id="autocomplete-0-input" autocomplete="off" autocorrect="off" autocapitalize="off" enterkeyhint="search" spellcheck="false"
autofocus="true" placeholder="Search" maxlength="512" type="search"></div>
<div class="aa-InputWrapperSuffix"><button class="aa-ClearButton" type="reset" title="Clear" hidden=""><svg class="aa-ClearIcon" viewBox="0 0 24 24" width="18" height="18" fill="currentColor">
<path
d="M5.293 6.707l5.293 5.293-5.293 5.293c-0.391 0.391-0.391 1.024 0 1.414s1.024 0.391 1.414 0l5.293-5.293 5.293 5.293c0.391 0.391 1.024 0.391 1.414 0s0.391-1.024 0-1.414l-5.293-5.293 5.293-5.293c0.391-0.391 0.391-1.024 0-1.414s-1.024-0.391-1.414 0l-5.293 5.293-5.293-5.293c-0.391-0.391-1.024-0.391-1.414 0s-0.391 1.024 0 1.414z">
</path>
</svg></button></div>
</div>
</form>POST /cart
<form id="CartDrawerForm" action="/cart" method="post" novalidate="" class="drawer__contents">
<div class="drawer__fixed-header">
<div class="drawer__header appear-animation appear-delay-1">
<div class="h2 drawer__title">Cart</div>
<div class="drawer__close">
<button type="button" class="drawer__close-button js-drawer-close">
<svg aria-hidden="true" focusable="false" role="presentation" class="icon icon-close" viewBox="0 0 64 64">
<path d="M19 17.61l27.12 27.13m0-27.12L19 44.74"></path>
</svg>
<span class="icon__fallback-text">Close cart</span>
</button>
</div>
</div>
</div>
<div class="drawer__free-gift-bar">
<div class="free-ship-bar px-4" data-free-gift-bar="{
"thresholdMax": "20000.0",
"tiers": [
{
"threshold": 7500,
"free_shipping": true,
"label": "Free USA Shipping"
},
{
"threshold": 20000,
"free_shipping": false,
"label": "Mystery T-Shirt",
"variant_select": true,
"popup_selector": "#gift-popup-00e8ed7a-9de7-41bf-af6f-68bbc4d98a1f",
"variant": [
{
"id": 40198786383958,
"title": "Men‘s XS"
},
{
"id": 32948176093270,
"title": "Men‘s Small"
},
{
"id": 32948178255958,
"title": "Men‘s Medium"
},
{
"id": 32948178681942,
"title": "Men‘s Large"
},
{
"id": 33006046347350,
"title": "Men‘s XL"
},
{
"id": 32948180385878,
"title": "Men‘s 2XL"
},
{
"id": 33006047690838,
"title": "Men‘s 3XL"
},
{
"id": 39262398611542,
"title": "Women’s XS"
},
{
"id": 32759970955350,
"title": "Women‘s Small"
},
{
"id": 32759970988118,
"title": "Women‘s Medium"
},
{
"id": 39262296866902,
"title": "Women‘s Large"
},
{
"id": 39262297030742,
"title": "Women‘s XL"
},
{
"id": 39262297129046,
"title": "Women‘s 2XL"
}
],
"product": "free-mystery-shirt-for-you"
}
]
}" data-free-ship="">
<div style="display:block;position:relative;">
<div class="unlocked-tiers-text">
<p data-free-gift-tier-label="1" style="display:none;"> Free <br>USA Shipping Unlocked* </p>
<p data-free-gift-tier-label="2" style="display:none;"> Mystery T-Shirt Unlocked* </p>
<p> You're <span data-next-tier-amount="" class="next-tier"> $75.00 </span> away from <span data-next-tier-label="" class="next-tier"> Mystery T-Shirt </span>* </p>
</div>
<div class="bar-wrapper">
<div style="width:0.0%;" class="bar-inner" data-progress=""></div>
</div>
<div class="bar-thresholds">
<span data-tier="37.5" style="left: 37.5%" class="bar-tier">
<div class="marker-wrapper">
<span class="marker"></span>
<span class="tier-title">Free <br>USA Shipping</span>
</div>
</span>
<span data-tier="100.0" style="left: 100.0%" class="bar-tier">
<div class="marker-wrapper">
<span class="marker" style="opacity: 0;"></span>
<span class="tier-title" style="right:0;">Mystery T-Shirt</span>
</div>
</span>
</div>
</div>
</div>
</div>
<div class="drawer__inner">
<div class="drawer__scrollable">
<div data-products="" class="appear-animation appear-delay-2"></div>
<div data-rebuy-id="123878"></div>
</div>
<div class="drawer__footer appear-animation appear-delay-4">
<div data-discounts="">
</div>
<div class="cart__item-sub cart__item-row">
<div class="ajaxcart__subtotal">Subtotal</div>
<div data-subtotal="0" data-subtotal-physical="0">$0.00</div>
</div>
<div class="cart__item-row text-center">
<small> Shipping, taxes, and discount codes calculated at checkout.<br>
</small>
</div>
<div class="cart__checkout-wrapper">
<button type="submit" name="checkout" data-terms-required="false" class="btn cart__checkout" id="AjaxCartCheckout"> Check out </button>
</div>
</div>
</div>
<div class="drawer__cart-empty appear-animation appear-delay-2">
<div class="drawer__scrollable"> Your cart is currently empty. </div>
</div>
</form>Text Content
Your choices regarding cookies on this site
We use cookies to optimize site functionality and give you the best possible
experience. Visit our Privacy Center to learn more.
Necessary
Necessary cookies help make a website usable by enabling basic functions like
page navigation and access to secure areas of the website. The website cannot
function properly without these cookies.
Preferences
Preference cookies enable a website to remember information that changes the way
the website behaves or looks, like your preferred language or the region that
you are in.
Statistics
Statistic cookies help website owners to understand how visitors interact with
websites by collecting and reporting information anonymously.
Marketing
Marketing cookies are used to track visitors across websites. The intention is
to display ads that are relevant and engaging for the individual user and
thereby more valuable for publishers and third party advertisers.
To see the full list of cookies that are being tracked on this site, please
visit the Cookie Declaration page in the Privacy Center area.
Allow All Use necessary cookies only Allow selection
Manage Cookies Hide Cookie Preferences
Skip to content
Close menu
* Shop
* Top Rated
* New Releases
* Energy Drinks
* Amino Acids
* Post-Workout
* Testosterone Boosters
* Creatine
* Kiddo Series
* Natural Products
* Vegan Friendly
* Gift Cards
* PROTEIN POWDER AND BARS
* Protein Bars
* Meal Replacement Proteins
* Isolate Proteins
* Collagen
* High Protein Meat Sticks
* PRE/INTRA WORKOUT
* Energy
* Endurance
* Pump
* FAT BURNERS
* Men's Fat Burners
* Women's Fat Burners
* CLA and L-Carnitine
* STACKS
* Weight Loss
* Sports Performance
* Muscle Building
* Health and Wellness
* VITAMINS AND MINERALS
* Men's Multivitamins
* Women's Multivitamins
* Daily Nutrient Packets
* Vitamins and Minerals
* WELLNESS
* Adrenal Support
* Cognitive Function
* Diuretic
* Fish Oil
* Greens and Reds
* Hair, Skin & Nails
* Nighttime
* HEALTH
* Immune Health
* Gut Health
* Heart Health
* Hormone Support
* Joint Health
* Prenatal Health
* Prostate Health
* Apparel
* SHOP ALL
* TOP RATED
* NEW RELEASES
* 1ST PHORM OUTDOORS
* DEALS
* MEN'S APPAREL
* Long Sleeves
* T-Shirts
* Shorts
* Pants
* Tank Tops
* Jackets
* Hoodies
* Bike & Tri Gear
* WOMEN'S APPAREL
* T-Shirts
* Long Sleeves
* Shorts
* Leggings and Joggers
* Sports Bras
* Dresses
* Tank Tops
* Jackets
* Hoodies
* Bike & Tri Gear
* ACCESSORIES
* Gym Bags
* Decals
* Lifting Accessories
* Patches
* Shaker Cups
* Socks
* Vests
* Water Bottles
* HEADWEAR
* Snap Backs
* Beanies
* Headbands
* KIDS APPAREL
* App
* Brand
* Contact Us
* About Us
* Our Process
* Our Athletes
* 1st Phorm App
* Become a Legionnaire
* Login
Don't Have an Account?
Sign Up
* Instagram
* Facebook
* YouTube
* Twitter
* TikTok
Search
* Shop
Top Rated
New Releases
Energy Drinks
Amino Acids
Post-Workout
Testosterone Boosters
Creatine
Kiddo Series
Natural Products
Vegan Friendly
Gift Cards
PROTEIN POWDER AND BARS
Protein Bars
Meal Replacement Proteins
Isolate Proteins
Collagen
High Protein Meat Sticks
PRE/INTRA WORKOUT
Energy
Endurance
Pump
FAT BURNERS
Men's Fat Burners
Women's Fat Burners
CLA and L-Carnitine
STACKS
Weight Loss
Sports Performance
Muscle Building
Health and Wellness
VITAMINS AND MINERALS
Men's Multivitamins
Women's Multivitamins
Daily Nutrient Packets
Vitamins and Minerals
WELLNESS
Adrenal Support
Cognitive Function
Diuretic
Fish Oil
Greens and Reds
Hair, Skin & Nails
Nighttime
HEALTH
Immune Health
Gut Health
Heart Health
Hormone Support
Joint Health
Prenatal Health
Prostate Health
* Apparel
SHOP ALL
TOP RATED
NEW RELEASES
1ST PHORM OUTDOORS
DEALS
MEN'S APPAREL
Long Sleeves
T-Shirts
Shorts
Pants
Tank Tops
Jackets
Hoodies
Bike & Tri Gear
WOMEN'S APPAREL
T-Shirts
Long Sleeves
Shorts
Leggings and Joggers
Sports Bras
Dresses
Tank Tops
Jackets
Hoodies
Bike & Tri Gear
ACCESSORIES
Gym Bags
Decals
Lifting Accessories
Patches
Shaker Cups
Socks
Vests
Water Bottles
HEADWEAR
Snap Backs
Beanies
Headbands
KIDS APPAREL
* App
* Brand
* Contact Us
* About Us
* Our Process
* Our Athletes
* 1st Phorm App
* Become a Legionnaire
Site navigation
Log in Login Search Search Cart Cart
"Close (esc)"
Cart
Close cart
Free
USA Shipping Unlocked*
Mystery T-Shirt Unlocked*
You're $75.00 away from Mystery T-Shirt *
Free
USA Shipping
Mystery T-Shirt
Subtotal
$0.00
Shipping, taxes, and discount codes calculated at checkout.
Check out
Your cart is currently empty.
CLAIM YOUR FREE GIFT
Here's a Mystery T-Shirt on us!
Mystery T-Shirt
Men's Small Men's Medium Men's Large Men's XL Men's 2XL Men's 3XL Women’s XS
Women's Small Women's Medium Women's Large Women's XL Women's 2XL
SELECT
Close
Dec 26, 2023
SQUAT ALTERNATIVES FOR YOUR LOWER BODY
by Truth Fry, BSES
Strong, athletic, defined legs are something so many of us work toward
throughout our fitness journeys.
...and a big part of so many quality lower body routines is: the squat.
Which makes sense, because it’s a heavy compound exercise that targets your
quads, hamstrings, and glutes very well. You’ll even get your back, core, and
several other muscles engaged as well.
Squats are also a very functional movement, since most of us sit down and stand
up many times every single day. Heck, some of us even have to squat down to pick
things up off the ground often as well.
In addition to that, squatting can help with your daily movement as a whole
while helping you build plenty of muscle in your lower body.
However, squats aren’t for everyone out there. That being said, if squats aren’t
a good option for you … that's OK!
These squat alternatives can help you get great lower body workouts, earn
results, and stay on track to get those strong, athletic, defined legs that we
all really want.
BEST ALTERNATIVE EXERCISES TO THE SQUAT
So, what are good alternatives to squats? Which exercises can you do that work
similar muscles without putting a heavy barbell on your back?
The answer is … there are a lot of them.
But, just like with a squat, proper form is crucial for safety and
effectiveness. So pay close attention as I cover 6 of the best squat
alternatives and exactly how to do them.
1. DEADLIFTS
Deadlifts are similar to squats in that they target a ton of muscles in your
lower body. However, deadlifts can put strain on some parts of your body, such
as your back and knees. But, if you’re avoiding squats because you have to place
a bar on your back, deadlifts can be a great alternative.
Just make sure to start lighter to ensure you can handle the exercise and are
using good form.
Start by grabbing and loading a barbell. Place the barbell on the ground in
front of you and walk up to the bar until your shins are touching it.
Set your feet roughly hip-width apart to get into your stance. Next, take a deep
breath and squat down to grip the bar slightly outside of shoulder-width apart.
Brace your core and pull up on the bar enough to pull your body down into a
squat.
Keep your back straight as you drive your heels into the ground and stand up
with the barbell. Your hips should come forward as your knees simultaneously
straighten.
When you reach a standing position, squeeze your glutes for a second and exhale.
From here, slowly return the barbell back to the ground by reversing this
movement. Repeat this for reps.
2. MACHINE LEG PRESS
Possibly the most classic substitute for squatting is leg pressing. With a
machine leg press, you’ll get a lot of the same benefits of squats without
having to stress as much about the safety of your back and core.
On top of that, varying your foot placement is a great way to emphasize
different muscles for this exercise.
That way, you can adjust it depending on which muscle group you want to focus
on!
Keeping your feet closer together will be more quad-dominant. On the other hand,
keeping your feet further apart will engage your glutes more.
On top of that, how high or low you place your feet on the platform will matter.
Higher on the platform will target your glutes and hamstrings more. Lower on the
platform will be more quad-dominant.
I’ll let you choose which variations you enjoy the most.
Either way, you’ll start by sitting in the seat and placing your feet flat on
the platform. Make sure your feet are in mirror opposite spots from each other
on the platform. You don’t want to train both of your legs differently.
Take a deep breath in and brace your core. This pressure will keep your lumbar
spine supported and safe. Drive through your midfoot to press the platform away
from you until your knees are almost locked out.
You never want to 100% lock out your knees on this machine because it puts
torque on them and can lead to hyperextension. Instead, when your knees are
almost locked out, squeeze your quads for a second and slowly return to the
starting position. Repeat this for reps.
3. HACK SQUAT
This exercise is similar to the leg press, but it’s even closer to an actual
squat. On the hack squat, you sit on a sliding seat and push yourself from the
platform. With a leg press, your seat doesn’t move, and you push the platform
away from you.
There are a couple of different types of hack squat machines. Some you will lay
back and lock your shoulders beneath a pad to press against. Other types have
the pad set up against your lower back and you will push against that.
For this one, we will use the machine where you lay back with your shoulders
resting against the pad. I find that this kind of equipment is more common to
come across.
To start, lay with your back pressed against the back pad and your shoulders
pressed against the shoulder pads. Grab the handles next to your shoulders to
secure yourself.
Place your feet hip-width apart in the middle of the platform. From here, push
yourself away from it just enough to release the stopper, and take a big deep
breath into your belly.
Slowly lower yourself down into a squat until your thighs are parallel to the
platform. At the bottom, drive through your midfoot to press yourself away from
the platform, and back to the starting position.
Squeeze your quads at the top, and repeat for reps.
4. DUMBBELL SPLIT SQUAT
This exercise is a burner for sure. By that, I mean your quads will burn if you
do it right! I like to think of it as a variation of a single-leg squat when
doing it. That way, my focus is on the front leg, and that quadricep gets
isolated more effectively.
Hold a pair of dumbbells in each hand at your side, and take a big step back
with one foot as if doing a reverse lunge. Be sure that your feet are still
hip-width apart, and that they aren’t in line with each other. This will help
you maintain balance while also being safer.
Focus on keeping the pressure in the heel of your front foot throughout this
movement. From here, keep your torso upright and bend your front knee as you
lower your body to the ground. When your front thigh is parallel to the ground,
drive through that heel and stand back up while keeping both feet in the same
split stance.
Squeeze the quadricep of the front leg for a second, and then repeat for reps.
Be sure to do the exact same weight and number of reps on the other leg.
If you find yourself leaning forward on the way down, try moving your back foot
further behind you.
5. ROMANIAN DEADLIFT
This deadlift variation puts a big emphasis on your hamstrings and glutes. Trust
me ... this exercise is best done with the bar set up on safety bars to start
with.
Walk up to the bar, and grab it just outside of shoulder-width apart. Pick up
the bar and take a step back from the safety bars. Make sure your feet are
hip-width apart and create a slight bend in your knees before you get started.
Keep your core tight and back straight as you bend forward at your hips with the
bar and push your butt back. While doing this, drag the bar along your body as
it lowers to your mid-shin.
When the bar reaches your mid-shin, you should feel a big stretch in your
hamstrings. Keeping your back straight, engage your hamstrings and glutes to
pull yourself and the bar back to the starting position. Squeeze your glutes at
the top and repeat this for reps.
6. DUMBBELL BOX STEP-UPS
This exercise is a favorite of mine. It will exhaust you, and it doesn’t take a
lot of skill to perform either. For this exercise, all you'll need is a box and
a pair of dumbbells.
Grab a dumbbell in each hand and stand upright in front of the box. Step up onto
the box with your right foot and drive through your right heel to bring your
other foot onto the box as well.
Next, step back down with your left leg followed by your right to reverse this
movement. Repeat this exact movement by leading with your left foot. Alternate
between legs for reps and you're guaranteed to feel the burn.
WHICH OF THESE EXERCISES SHOULD I DO WITH A BAD BACK?
If your problem is not being able to squat because of a bad back, it’s
understandable. At the same time, some of these exercises may also not be for
you.
In this case, I would avoid the deadlift and potentially even the Romanian
deadlift if it aggravates your back as well.
The leg press, hack squat, split squat, and box step-ups may be great options
for you in this case. They will still work your quads, glutes, and
hamstrings similarly to the squat.
As an extra layer of precaution for a bad back ... make sure you focus on
keeping your core braced at all times!
WHICH OF THESE EXERCISES SHOULD I DO WITH BAD KNEES?
If you avoid squats because you have a bad knee, you can still get some good leg
work in. The leg press, hack squat, Romanian deadlift, and box step-ups can all
be good options for you in this case.
They shouldn't put much pressure on your knees and will allow you to strengthen
your leg muscles. You may also find that adjusting your footing in some of these
exercises can alleviate pressure from your knees.
RESULTS AREN'T ALL IN THE EXERCISES
Obviously, there are a bunch of great exercises you can do in place of
squatting. The 6 I highlighted today are just some of the many amazing ones you
can do to build muscle in your legs and core.
Now, if you have problems in your back or knees, some of these may just be
staples for your leg days. On the other hand, these exercises can really help
build stronger legs to improve your squats (if you're someone who does squat).
But no matter what your focus is: building muscle, burning fat, or just staying
healthy ... exercise isn't even half the battle. Yes, your workouts matter a
lot, but they aren't the only factor at play when it comes to seeing results.
This is where your diet comes in. Your diet alone will dictate whether you'll be
able to build muscle, lose body fat, or reach any specific health or fitness
goal you may have. I know this is true because I worked out for years without
ever seeing good results. That's because I didn’t know how I was supposed to
eat.
If you're not sure what to do or where to start ... we can actually help you! We
developed the best all-in-one fitness app on the market: The 1st Phorm App.
Not only will you get the education and resources you need to lock in your
nutrition, but the 1st Phorm App also gives you:
• Access to your own personal advisor
• A full library of workout programs catered to your goals
• A way to easily track and manage your daily food intake, macros, and calories
• Step counting and body metric tracking
• Educational live streams
Plus, your advisor is a REAL PERSON you can message directly inside the app.
They will hold you accountable and are always happy to help you make adjustments
to keep you on track.
Ready to earn the best results of your life? Just download the 1st Phorm App and
get started today!
If you have any additional questions, reach out to our team! You can give us a
call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com.
ABOUT THE AUTHOR
FULL ARTICLE GRAPHIC
--------------------------------------------------------------------------------
Back to Articles
OTHER POPULAR ARTICLES
View all
Apr 26, 2024
Whey Protein: Should You Use It?
Apr 16, 2024
The Best Healthier Crunchy Snack Alternatives
Apr 01, 2024
Best Protein Powder For Runners
Our Commitment to you
Our Commitment to you
We believe in a few things: you, us, and every product we make. If at any time
within 30 days after your purchase, for any reason, you’re not happy—we’ll
refund your money + 10%!
*Orders containing 1st Phorm Energy 12-Packs do not qualify for Free Shipping.
Purchasing gift cards or digital items does not count toward the $75 for Free
Shipping or Free T-Shirt promotion.
* Facebook
* Instagram
* YouTube
* TikTok
* X
SHOP
SHOP
* New Products
* Best Sellers
* Men's Apparel
* Women's Apparel
* Accessories
* All Supplements
* 1st Phorm App
* 1st Phorm Energy
HELP
HELP
* Search the Site
* Contact Us
* Help Center
* Start a Return or Exchange
* The 110% Guarantee
* Apparel Size Guide
* General Questions
* Track My Order
* Shipping Information
* Return and Exchange Policy
* Subscription Terms & Conditions
* Do not sell or share my personal information
* Cookie Preferences
OUR COMPANY
OUR COMPANY
* About 1st Phorm
* Blog
* Our Athletes
* Become a Brand Ambassador
* Team Sports
* Corporate Apparel
* Summer Smash
* 30 For The Kids
* Our Legionnaire Program
* Legionnaire Back Office
* Legionnaire Training
* Careers
* Privacy Center
* Exclusive Retailer
* Legal
© 2024 1st Phorm All Rights Reserved.
"Close (esc)"