The 7 Best Squat Alternatives To Put Mass On Your Legs

The barbell squat is one of the best lifts for building lower-body strength and muscle, but it is not always the best fit for every body. Core stability issues, limited ankle or hip mobility, strength imbalances, and joint or muscle pain can all make squatting uncomfortable or simply not worth the hassle.

The good news is you can still train the same major squat muscles and make serious progress without forcing barbell back squats. Below are seven of the best squat alternatives, plus how to program them. If you want to improve your squat technique (or come back to it later), start here: Squats Guide: How To, Muscles Worked, Benefits, and Variations.

Table of Contents

• 7 Best Squat Alternatives
  1. Leg Press
  2. Hack Squat
  3. Bulgarian Split Squat
  4. Goblet Squat
  5. Leg Curl
  6. Step-Ups
  7. Romanian Deadlift
• What Are Barbell Squats?
• Muscles Worked By The Squat and Benefits
• Programming Tips
• FAQs

7 Best Squat Alternatives

When looking for the best squat alternatives, we want exercises that use a similar range of motion and train the same muscle groups as squats, mainly quads, glutes, and adductors, plus some hamstrings depending on the movement.

1. Leg Press

The leg press is the most popular squat alternative because it is stable, easy to learn, and lets you load the legs hard without needing as much balance as barbell squats. Aside from the stability of a machine, the biggest difference between barbell back squats and leg presses is the seated position compared to standing upright.

1. Rack the desired weights and adjust the seat in the Leg Press Machine.
2. Place your feet on the platform roughly shoulder-width apart. Your knees should be aligned with the toes. Keep your legs slightly bent at the top position. Foot placement can change the muscles targeted.
• Wide stance to emphasize glutes, hamstrings, and adductors
• Narrow stance to emphasize vastus lateralis (outer quad) and vastus medialis (inner quad)
• Low foot placement to emphasize hamstrings and glutes. This is great for building strength in the posterior chain.
• High foot placement to emphasize glutes, hamstrings, and adductors. This technique uses more hip extension and gives a greater stretch, especially the glutes.
3. Push the weight forward with your legs, then unhook the safety latch so you can do a full range of motion press.
4. Slowly lower the weight until it approaches your knees at a 90-degree angle or slightly below, just before your chest.
5. Push the weight back up the machine into the starting position. Avoid fully extending your legs and locking out your knees to prevent injury.
6. Repeat for desired reps.

Leg presses are among the best lower body exercises, primarily working the quads, hamstrings, and glutes. They work the calves to a lesser extent.

If you want to add a leg press to your home gym, check out our favorite picks for best Leg Press Machines.

2. Hack Squat

Hack squats are an excellent squat alternative, but they require a machine, so they are not as accessible. They combine the squat pattern (upright torso) with the stability of a machine. For many lifters, this is the sweet spot for loading the quads hard while keeping form consistent rep to rep.

1. Adjust the hack squatting machine to your height so that your shoulders are firmly against the shoulder pads, back flat against the backrest, knees slightly bent, and feet shoulder-width apart on the platform.
2. Grab the handles with an overhand grip to set your body into the starting position.
3. Unhook the safety latch to allow the platform to slide up and down. You may have to slightly raise the weight to unhook the latch.
4. Slowly lower your body by bending your knees and keeping your back flat against the seat. Drop down until your thighs are parallel to the ground, or slightly lower if possible. Make sure your knees stay in a straight line with your feet, not bending inward.
5. Explode through your heels to extend the hips and knees to return to the starting position. Focus on using the lower body to push upward rather than momentum or pulling with the handles.
6. Repeat for desired reps.

Hack squats primarily target the quads, hamstrings, and glutes; secondary muscles include the calves and the core for stability.

3. Bulgarian Split Squat

Bulgarian split squats are a single-leg exercise that targets the quads, hamstrings, glutes, calves, and core for stability. You only need a bench or elevated surface and the desired weights (bodyweight works, too!).

1. Stand facing away from a bench/elevated surface, roughly two feet away, with your feet hip-width apart.
2. Place your left foot one step in front of you while extending your right foot on the bench behind you so that the top of your foot is facing down.
3. Make sure your body isn't too far from the bench. As you lower your body, your knee of the front leg (left leg here) should be directly above the ankle.
4. Like other squats, keep your chest up, shoulders back, and spine neutral. Engage the core to stabilize the body.
5. Slowly lower your body by bending the left knee (front leg) while the back leg stays straight. Your hips should move straight down rather than going forward.
6. Lower your body until your knee forms a 90-degree angle so your thigh is parallel to the ground. Ensure your knee on the front leg does not move past your toes.
7. Push upward through your heel to return to the starting position.
8. Repeat for desired reps, then switch legs.

Feel free to start this exercise with just your body weight until you are comfortable with the movement. Since you are only using one leg, it requires more balance and core stability than regular squats. Bulgarian split squats are great for people with back pain because they place less stress on the spine compared to barbell back squats. Focus on steady tempo, keeping your weight mid-foot, and bracing your core throughout.

4. Goblet Squat

Goblet squats are an excellent squat alternative, especially for beginners or anyone who struggles with bar placement, balance, or depth. You can use a dumbbell, kettlebell, or medicine ball.

1. Grab the weight and hold it, either by the handle of a kettlebell or a dumbbell by its sides, in front of your chest, with your feet shoulder-width apart.
2. Be sure to keep your chest up, shoulders back, and eyes straight ahead, as you would with a regular squat.
3. Slowly bend your knees and push your hips back as you get into a squatted position as if you were sitting in a chair. Keep your chest up and a neutral spine.
4. Lower your body until your elbows hit your knees. Try to lower into as deep a squat as you can. Make sure your knees stay in line with your toes to prevent them from collapsing inward.
5. Explode through your heels in a controlled but powerful manner, extending your hips and knees at the same time to raise your body to the starting position.
6. Repeat for desired reps. Maintain a neutral spine and keep your core tight throughout the lift.

Goblet squats mainly work the quadriceps, hamstrings, glutes, lower back, and core for stability. It also slightly engages the shoulders and upper back from holding the weight. To learn more, check out The Ultimate Guide To Goblet Squats.

5. Leg Curl

Leg curls are a useful lower-body accessory that pairs well with squat alternatives. Leg curls and their alternatives specifically target the hamstrings, so they work best alongside a quad-dominant option like leg press, hack squat, split squats, or step-ups.

1. Adjust the leg curl machine to your height so that when you're lying flat, face down, your ankles fit underneath the padded machine roll/lever. Your knees should be at the edge of the padding so they have a full range of motion.
2. Grab the handles and engage your core to stabilize your body, keeping your head on the plane with your spine.
3. Bend your knees straight backward and contract the hamstrings to raise the weight as far as possible without arching your back.
4. After bringing the weight to the top point, slowly lower it back down to the starting position in a controlled manner. Keep your knees slightly bent at reset rather than locking out your knees.
5. Repeat for desired reps.

Leg curls primarily work the hamstrings, with the calves as a secondary muscle. These are usually best later in the workout, after a more compound movement.

6. Step-Ups

Step-ups are a simple squat alternative that trains single-leg strength and control. You only need a box, bench, or elevated surface.

1. Stand tall in front of a box or bench with your feet hip-width apart. Make sure to start with a low box and gradually work your way up.
2. Keep your chest up, shoulder blades back, and a neutral spine.
3. Lift your left leg onto the box. Make sure your entire left foot is firmly on the box in the center.
4. Lean forward slightly to shift your weight, then push through the mid-foot on the left foot to lift your body up onto the platform.
5. Stand tall on top of the box to reach the top position.
• For extra burn, try raising the opposite knee into the air while on the box.
6. Slowly lower your left leg back down, returning to the start position.
7. Repeat for all reps before switching legs.

Because of the upward motion, step-ups primarily target the quads, but they also work the hamstrings and glutes. They work the core for stability and the calves to a lesser extent. These are often best after heavier compound work.

7. Romanian Deadlift (RDL)

Romanian deadlifts (RDLs) train the posterior chain, especially hamstrings and glutes, which makes them one of the best squat complements or squat replacements when your main goal is stronger legs and hips.

1. Stand tall with your feet hip-width apart.
• Dumbbells can be held at the sides with straight arms.
• Barbells should be held overhand (knuckles out), close to the shins.
2. Start the lift with a hip hinge, and knees bent slightly while maintaining a neutral spine.
3. Slowly move your hips back and move the weight down just below knee level. Focus on the hamstring contraction.
4. Squeeze your glutes and move your hips forward to return to the starting position.
5. Stand tall to make sure your hips are fully extended in an upright position.
6. Repeat for reps.

RDLs use the hip hinge to move the weight, whereas squats bend the hips and knees. RDLs primarily work the hamstrings and glutes. They also work the lower back, core, and erector spinae.

Other great squat alternatives include:

• Front squat: Almost identical to back squats, but rather than the bar resting on traps, it is held in front of the shoulders.
• Lunges: Lunges are versatile and can be done in place or walking, and with or without weights.
• Zercher squat: Zercher squats are an alternative where you hold the barbell in the crease of your arms where your elbows bend.

What Are Barbell Squats?

The barbell back squat is a strength training staple for building muscle and strength across the lower body. With the bar racked on a squat rack, you place it across your upper back, brace your core, then lower into a seated position before driving up through the feet to stand.

Squats can be great for everyday strength and athletic performance, but they can also be challenging to learn and may not feel great for everyone. That is why having solid squat alternatives matters.

Muscles Worked By The Squat and Benefits

Squats are a lower-body builder first, but because you must brace and stabilize load, they also train the core and upper back. Most squat alternatives still hit the key lower-body muscles, especially when you use a full range of motion and progressive overload.

Primary Muscles Worked:

• Quadriceps (front upper leg)
• Hamstrings (back upper leg)
• Gluteus maximus (buttocks)
• Erector spinae (lower back)
• Adductors (inner thigh)
• Calves

Secondary Muscles Worked:

• Core (abs and obliques)
• Rhomboids, trapezius, rear deltoids (upper back)
• Stabilizer muscles
• Tensor fasciae latae (TFL): helps stabilize hip and knee joints
• Anterior tibialis: helps stabilize the ankles
• Rectus femoris: part of the quadriceps that helps hip flexion

Beyond muscle and strength, squatting patterns can support:

• Improved bone density
• Improved joint tolerance when progressed responsibly
• Increased work capacity and calorie burn
• Improved balance, posture, mobility, and coordination

For a deeper dive, see: Squats Guide: How To, Muscles Worked, Benefits, and 15 Variations. If you are curious about squats and testosterone, see: Do Squats Increase Testosterone? What Science Says.

Programming Tips

Safety note: This article is for informational purposes and is not medical advice. If you have ongoing pain or a history of injury, consider working with a qualified coach or physical therapist to choose the safest squat alternative and progression.

1. Free Weights > Machines (Most of the time)

It depends on the exercise, but it is smart to include at least some free-weight work when you can. Free weights typically allow a greater range of motion and demand more core stability. That said, machines are not “bad.” If a machine variation lets you train hard without irritating your joints, it is a great tool.

Research comparing barbell squats and leg press has shown that free-weight exercises like the barbell squat can produce a larger acute hormonal response than machine work after matched training volume.¹ The practical takeaway is simple: use the tool that lets you train consistently, progressively, and with good form.

2. Perform Compound Moves First

Start your workout with your big movements first (leg press, hack squat, goblet squat, RDL, split squat), then finish with accessory work like leg curls. Studies suggest exercise order can influence performance and training outcomes, often favoring larger muscle groups first.²

For most squat alternatives, a simple hypertrophy-friendly target is 6-12 reps for heavier compounds and 10-20 reps for accessories. Use a range that lets you keep form consistent.

3. Brace and Breathe

Proper form matters for squat alternatives too. A simple cue is to take a deep breath, brace your core like you are about to take a punch, then move with control. This internal pressure can help stabilize the spine, especially during heavier sets.

4. Listen To Your Body and Progress the Right Thing

Unless you are a competitive lifter, you do not need to force barbell squats. There is nothing wrong with using a Smith machine, leg press, hack squat, or single-leg work if it helps you train hard and pain-free.

A simple progression rule: add reps first until you hit the top of your range, then add weight while keeping your reps and form consistent.

FAQs

What's the best squat alternative if you have back pain?

For many people, Bulgarian split squats, step-ups (with a low box), leg curls, and controlled leg press variations are more back-friendly than barbell back squats. If pain persists, get assessed by a professional to confirm what is actually driving your symptoms.

Is there a squat substitute if you have knee pain?

Often, leg press with controlled depth, Romanian deadlifts, step-ups with a lower height, and hamstring-focused work can be tolerable options. Knee pain can have multiple causes, so treat this as a starting point, not a diagnosis.

What squat alternative targets the glutes best?

RDLs and other deadlift variations are top-tier for glutes and hamstrings. You can also bias glutes with step-ups and lunges, plus a high or wide foot position on the leg press.

Conclusion

Barbell squats are a classic for building strong legs and a resilient core, but they are not mandatory for results. If squats bother your back, knees, or mobility, you can still build serious size and strength using smart alternatives that train the same muscle groups.

For most lifters, the best squat alternatives are the leg press, hack squat, goblet squat, Bulgarian split squat, step-ups, leg curls, and Romanian deadlifts. Start with compound movements, focus on consistent form, and progress gradually over time. Do that, and your legs will still grow, even if the barbell back squat never makes a comeback.

References

1. Shaner, Aaron A., et al. "The Acute Hormonal Response to Free Weight and Machine Weight Resistance Exercise." Journal of Strength and Conditioning Research, vol. 28, no. 4, Apr. 2014, https://doi.org/10.1519/jsc.0000000000000317.
2. Sheikholeslami-Vatani, Dariush, et al. "Comparison of the Effects of Resistance Exercise Orders on Number of Repetitions, Serum IGF-1, Testosterone and Cortisol Levels in Normal-Weight and Obese Men." Asian Journal of Sports Medicine, vol. 7, no. 1, 1 Mar. 2016, https://doi.org/10.5812/asjsm.30503.