9 Worthy Alternatives to Back Squats (No Barbell Required)As great as back squats are for strength, general fitness, and body composition, sometimes they just don’t work for a person.
9 Back Squat Alternatives You Can Do At HomeAir squats Goblet squats Front squats Band Zercher squats Bulgarian split squats Resistance band split squats Step ups Walking lunges and Reverse Lunges Tempo squat jumps1.
Anecdotally, people with knee pain during normal squats seem to do well with Zercher squats.
Bulgarian Split SquatsSeveral years ago, a strength coach named Mike Boyle made waves across the Internet by recommending against back squats and promoting Bulgarian split squats in their place.
Many a trainee has woken up with throbbing glutes after a day of split squats.

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