10 Front Squat Alternatives for Superb Legs [+Benefits]

For this front squat alternative, you’ll need a pair of dumbbells to get more out of fewer lunges.

Don’t be afraid to pick a heavier load, as you really want to start feeling these after eight reps.

Here’s what you do: 

• Stand with your feet hip-width apart and a dumbbell in each hand by your side.
• Take a large step forward and then lower your body down until the forward leg is at a right angle.
• Now push your body up through your front foot and bring your back foot next to the other.
• Then step forward with the other foot and repeat the process 15 times.
• Like with front squats, the movement forces you to keep an upright torso.

Safety Bar Squat

If you don’t feel comfortable with the back or front rack position, then this could be an ideal option.

It requires a special safety bar, which has handles that come out to the front: 

• Set up the rack for your height and get the bar into a back squat position
• Slowly lower your buttocks down, at least to knee height.
• Then push your body back up again until you’re back in a standing position.
• Make sure you maintain a neutral spine alignment for the entire movement to avoid strain on the lower back.
• Do eight reps for bulking up and 10–15 reps for toning.

Read More: Benefits of Safety Squat Bars: Why You Should Use Them

This is the closest alternative to the standard front squat. In my experience, this is ideal for people who might have some mobility or injury limitations in their wrists.

Here’s what to do:

• Get into the front rack position with the barbell across the top of your chest, right in front of your throat.
• Cross your arms in front of you and grip the bar on each side of your neck.
• Perform the standard front squat movement by lowering down slowly and pushing back up with force.

Barbell Split Squat

This is also known as Bulgarian split squats, and it’s like a bit of a mix of front squats and lunges.

Make sure you pick a lighter load than a standard front squat, as one leg will be carrying most of the weight.

Here’s what you do:

• Set yourself up with a barbell across your shoulders and upper chest.
• Take a step forward as if you’re about to start a forward lunge.
• Slowly lower your body down until your front knee is at a right angle.
• Then, push yourself back up and repeat the movement before switching to the other leg.

Here is an advanced version of front squats that is a great way to work on your upper body as well.

Make sure you have a spotter when you do this the first time:

• Set the rack position to chest-high and step under the bar so that it rests on your upper chest.
• Step out of the rack and push the bar up over your head like a military press.
• Now perform the standard movement, like front squats, while balancing the bar over your head.
• Repeat this for up to 12 reps.

Leg Press

If your gym doesn’t have a hack squat machine, then using the leg press machine is a great alternative to front squats that a lot of people may feel more comfortable with.

• Set the machine up with a reasonably high load.
• Your feet should be about shoulder-width apart and comfortable on the footplate.
• Slowly push the plate away from your body and then lower it back down again.

Related: Leg Press Foot Placement Positions

The Zercher squat is a variation of the front squat that strongmen use in preparation for competitive events.

Practice this with a low weight first to get used to the movement:

• Set up the rack position for Zercher squats quite low, at about the same height as your belly button.
• Get the bar into the crook of your elbows and slowly lift the weight up for the starting point of the Zercher squats.
• Step back from the rack and do the standard front squat movement.
• Pay extra attention when pushing your body back up, as you may feel a tendency for your balance to shift forward.

Pistol Squat

Pistol squat is another great alternative for the front and back squat that doesn’t use weights and has a similar effect as split squats.

You can do these assisted or unassisted: 

• For the assisted version, stand near the frame of a rack or Smith machine.
• Lift one foot off the ground, stretch out the leg in front of you, and hold onto the frame for support.
• Slowly lower your body down, supporting the weight with just one leg.
• Then, push yourself back up using only one leg and your arms on the frame.
• The tougher version of this is not to hold onto the frame.

Our final recommendation as an alternative to front and back squats involves using a solid, flat bench and a pair of dumbbells.

Here’s what to do: 

• Hold a dumbbell in each hand and stand in front of a flat bench.
• Set your left foot up on the bench.
• Then, push yourself up through your left foot and bring the other foot up onto the bench.
• Lower yourself back down and alternate between the two legs.

As a personal trainer, I know that one of the big problems many amateurs have is maintaining a good balance with the bar on their chest.

With the above front squat variations, you can still achieve the same strain on muscles without the risk of losing your balance.

Added Variety in Your Training Routine

And finally, with slight variations like performing a single-leg deep squat, hack squats, or any of the other variations mentioned above, you’ll trigger a slightly different muscle response.

And that variation can then lead to improved hypertrophy and faster muscle building than if you did the same exercise all the time [3].