Dont Queue For The Squat Rack | 3 Barbell Squat Alternatives

Publish date: 2024-05-15

The gyms are back and we couldn't be happier. And if there's one thing we've all missed it's barbell squats, right? Squats are the go-to compound lift in the gym because they target every muscle in your lower body and are a staple of any leg day session.

As squats are so popular, we know the squat rack isn't always available, particularly during peak times. It's really important that you maximize the time you have in the gym. You want to get in, get it done, and get out again — there's no time for waiting around awkwardly for someone to finish their set.

If all the squat racks at your gym are being used, that's no excuse for skipping leg day. We've got the perfect alternatives to help build those bigger legs — without a barbell in sight.

Back Squat Alternatives 

1. Bulgarian Split Squat 

Make no mistake, the Bulgarian split squat is a killer. It will take every ounce of courage to regularly program these into your workout but you will thank yourself later. The lower quadriceps, glutes and core get an incredible workout and they can be completed with just a pair of dumbbells. Make sure your technique is sound and the weight isn’t too heavy that it compromises form. Repeat the following for both legs.

How to: 

2. Kettlebell Squat 

Now, this isn’t just a great alternative for when there isn’t a squat rack with the busy queues about. This is great for those who struggle placing a barbell in the correct position across the back. It helps take the stress off the spine and still uses the same muscles as a normal back squat.  

How to: 

Take Home Message

Make no mistake, the squat is a great strength exercise for leg development. However, it isn’t the only one — whether there aren’t any squat racks available or you have issues with the usual back squat there is a substitute for everyone's needs.

So, next time someone's been hogging the squat rack, don't fear, there's always something to get your legs burning. 

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