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Squat alternatives

The goblet squat is the best squat alternative for most beginners, since it uses one dumbbell and most people squat deeper with it than with a barbell. In a busy gym, the leg press and hack squat train the same muscles with no rack needed.

How to do the barbell squat

On a machine

With dumbbells or a barbell

At home

How to pick

If you're new, start with the goblet squat and move to the barbell once the movement feels natural. If the racks are taken, the leg press or hack squat keeps the workout on track. Keep your planned sets and pick a weight that leaves one or two reps in reserve.

Squat alternatives FAQ

What is the best squat alternative for beginners?

The goblet squat. One dumbbell held at your chest makes it easier to stay upright and sit deep, with no rack to set up.

Is the leg press as good as squats?

For building your legs, it's a solid replacement. Squats also train your core and balance, so keep some free-weight squatting in your week if you can.

Try these swaps in LiftCamp