7 Best Barbell Front Squat Alternative Exercises

Front Barbell Squat Alternative – Introduction

What are the best barbell front squat alternative exercises?

Squats should be at the top of every exerciser’s to-do list.

Not only are squats an excellent lower body exercise, but they’re also a fundamental movement pattern that most people do many times each day.

From getting out of a chair to walking upstairs to bending down to tie your shoes – squats are everywhere!

Broadly speaking, there are two types of barbell squats – the back squat and the front squat.

Back squats are more popular and widely performed, but front squats are also effective.

However, front squats are also awkward, and many people find getting and holding the bar in the correct “front rack” position difficult and even painful.

The good news is that there are several high-quality front squat alternatives you can do instead.

Front Squat Anatomy 101

To be considered a suitable alternative for front squats, the exercises in question must work the same muscles.

So, what muscles are involved in front squats?

Let’s take a look!

The main movers and shakers in front squats are:

Quadriceps

Located on the fronts of your thighs, your quads are the muscle that most people feel working the hardest during front squats.

There are four quadriceps muscles –

• the rectus femoris,
• vastus lateralis,
• vastus medialis, and
• vastus intermedius

These muscles work together to extend your knees.

Quadriceps

Hamstrings

The three hamstring muscles are:

• the biceps femoris,
• semimembranosus, and
• semitendinosus.

Located on the backs of your thighs, the hamstrings flex your knees and work with the glutes to extend your hips.

Hamstrings

Gluteus maximus

Known as the glutes for short, this is the largest muscle in the human body.

Located on the rear of your hips, the glutes are responsible for driving your thighs backward, which is a movement called hip extension.

The glutes also stabilize your hips and prevent unwanted inward or outward movement. 

Gluteus maximus

Hip abductors

The three main hip abductors are gluteus minimus, gluteus medius, and tensor fascia latae.

These muscles work together to lift your legs out and away from the midline of your body.

In front squats, the abductors mainly act as stabilizers, preventing your thighs and knees from falling inward.

Hip adductors

The hip adductors are:

• adductor longus,
• adductor brevis,
• and adductor magnus, meaning longest, shortest, and largest.

These muscles are located on the inside of your thighs and are responsible for pulling your legs in toward the midline of your body.

Like the abductors, the adductors work mainly as stabilizers during front squats, preventing your knees from falling outward.

Adductor muscles

Core muscles

The core is the collective term for the muscles of your midsection.

These include the rectus abdominis, obliques, transverse abdominis, and erector spinae muscles.

Together, these muscles contract inward to create intra-abdominal pressure, supporting your lumbar spine.

The core muscles are very active during front squats.

Abdominal muscles used by front squats

So, for any exercise to be considered as a front squat alternative, it must work most, if not all, of the muscles listed above.

Benefits of Barbell Front Squat Alternatives

Barbell front squat alternatives offer a variety of benefits that can help you achieve your fitness goals.

Here are some of the most significant benefits:

Targeted muscle groups –

While the barbell front squat is an excellent exercise for building leg strength, it can be tough on your knees and lower back.

These front barbell squat alternatives target the same muscle groups without the added stress on these areas.

Variety –

By incorporating different exercises into your workouts, you can prevent boredom and keep your muscles guessing.

Barbell front squat alternatives provide a great way to mix things up and challenge your body in fresh ways.

Improved flexibility –

Some barbell front squat alternatives, such as the goblet squat and Bulgarian split squat, require greater flexibility and mobility.

By incorporating these exercises into your routines, you can improve your overall flexibility and reduce the risk of injury.

Increased core strength – 

Many barbell front squat alternatives, such as landmine squats, require greater core stability and strength.

By incorporating these exercises, you can improve your core strength and stability.

Functional fitness –

Barbell front squat alternatives can help you build strength and mobility that translates to real-life activities.

Whether it’s lifting heavy objects or running up a flight of stairs, these exercises can improve overall functional fitness.

The Best Barbell Front Squat Alternatives

Now that you know some of the advantages of alternatives to barbell front squats, you’ll need some new exercises to train your legs!

Here are seven of the best front squat alternatives!

#1. Dumbbell front squat

No barbell?

No problem!

You can do front squats with two dumbbells instead of a more awkward barbell.

This variation requires no squat rack, and you can get out from under the weights more easily if you cannot complete a rep.

However, getting the dumbbells into the correct position can be tricky, especially with heavy weights.

How to do it:

1. Hold a dumbbell in each hand and stand with your feet between shoulder and hip-width apart.
2. Raise the weights to your shoulders and balance them on your delts.
3. Push your elbows forward and up so your upper arms are parallel to the floor.
4. Brace your abs.
5. Bend your legs and squat down until your thighs are roughly parallel to the floor.
6. Go a little deeper if your flexibility and knee health permit.
7. Stand back up and repeat.

Dumbbell front squat exercise guide

#2. Kettlebell goblet squat

The great thing about kettlebell goblet squats is that you only need one weight to do them.

This is an excellent learning exercise for better front squats and also a great movement in its own right.

Goblet squats teach you to keep your chest up and lower back arched, which are critical for safer, more effective squats.

How to do it:

1. Hold your kettlebell by the vertical handles in front of your chest.
2. Tuck your upper arms into your sides and brace your core.
3. Pull your shoulders down and back.
4. Stand with your feet between shoulder and hip-width apart.
5. Bend your knees and squat down until your thighs are roughly parallel to the floor.
6. Go a little deeper if you wish.
7. Stand back up and repeat.
8. You can also do this exercise with your slightly raised heel, making it easier to descend deeper and increasing quads engagement.

Master the kettlebell goblet squat

#3. Smith machine front squat

One of the most challenging aspects of front squats is keeping the bar balanced.

Doing front squats in a Smith machine, where the weight is guided on rods, eliminates this difficulty, leaving you free to focus on lowering and lifting the load.

Of course, guiding the weight also means this variation is less functional than the free-weight version.

How to do it:

1. Set the bar in your Smith machine to about shoulder height.
2. Stand behind the bar and hold it with an overhand, shoulder-width grip.
3. Press your shoulders against the bar with your elbows pointing forward.
4. Stand with your feet between shoulder and hip-width apart. Unrack the bar.
5. Bend your legs and squat down until your thighs are roughly parallel to the floor.
6. Take care not to round your lower back.
7. Stand back up and repeat.

How to front squat on the Smith machine

#4. Landmine squat

A landmine is a tool that turns a barbell into a functional training machine.

This exercise is a mix between goblet squats and Smith machine squats, and it’s a great way to train your legs and core.

No landmine?

No problem!

Just push the end of your barbell into a corner, and you’ll be good to go.

How to do it:

1. With one end of your barbell in the landmine device, lift and hold the other end in front of your chest.
2. Stand with your feet shoulder to hip-width apart.
3. Brace your core.
4. Bend your knees and squat down until your thighs are roughly parallel to the floor.
5. Drive your feet into the floor and stand back up.
6. Reset your core and repeat.

Landmine squat tutorial

#5. Leg press

Leg press machines often get a lot of flak for not being functional.

However, this lack of functionality is what makes the leg press such a good exercise for hypertrophy.

With no weights to balance and no need to worry about supporting the load with your back, you are left free to focus on pushing your muscles to their limit.

How to do it:

1. Sit on your machine and place your feet on the footplate, roughly hip-width apart.
2. Make sure your lower back is slightly arched.
3. Unhook the safety catches, bend your knees, and lower the weight carriage until your legs are bent to around 90 degrees.
4. Avoid descending so far that your lower back rounds.
5. Press the weight back up and repeat.

How to get bigger legs faster with the leg press

Note: Leg press machine designs vary from gym to gym.

If you are unsure, ask the resident gym manager/instructor how to use the machine in your facility.

#6. Barbell hack squat

The barbell hack squat looks more like a deadlift, but it’s a legitimate quad-killer!

Named after golden-era bodybuilder and wrestler George Hackenschmidt, this awkward but effective exercise is ideal for home lifters as you don’t need a squat or power rack to do it.

How to do it:

1. Place your barbell on the floor and then stand with it behind you.
2. Your feet should be roughly shoulder-width apart.
3. Squat down and hold the bar with an overhand or mixed grip.
4. Straighten your arms, brace your core, and lift your chest.
5. Your lower back should be slightly arched and never rounded.
6. Drive your feet into the floor and stand up.
7. Lower the weight back to the floor and repeat.
8. Make this exercise a little more comfortable, not to mention more quads-dominant, by resting your heels on weight plates.

Barbell hack squat demonstration

#7. Wall squat

Wall squats are an isometric exercise, meaning they involve no actual joint movement.

However, by pushing as hard as possible, you can create a lot of muscle tension and get a great workout without equipment.

Wall squats are an excellent exercise for home exercisers.

Steps:

1. Stand with your back to a smooth, strong wall.
2. Your feet should be about 18-24 inches away.
3. Lean back and bend your knees, sliding your back down the wall.
4. Stop when your knees hit roughly 90 degrees.
5. Press your lower back as hard as possible against the wall.
6. Continue until your muscles begin to fatigue.
7. Take care not to hold your breath during this exercise, as doing so could elevate your blood pressure.

How to wall squat for beginners

Best Barbell Front Squat Alternative – Wrapping Up

There is nothing wrong with front squats.

In fact, they’re an excellent exercise.

However, as good as they are, that doesn’t mean they’re suitable for everyone or the only exercise for building stronger, more muscular legs.

Some people find front squats awkward or uncomfortable, while others lack the facilities to perform them safely.

You may just dislike them or are bored of doing them time and time again.

The good news is that there are plenty of exercises you can do in their place.

Are you looking for a way to train your legs that isn’t barbell front squats?

Use these excellent alternative exercises listed above to train your legs without having to do front barbell squats.

Related Posts

• 7 Powerful Squats Muscles Worked Will Improve Your Life
• Front Squat Benefits: How To, Muscles Worked & Variations
• Dumbbell Squat vs Barbell Squat: Differences + Which Is Better
• Leg Press vs Squat – Which is Better for You to Do?
• How to Weight Lift for Weight Loss: A Plan That Works
• 15 Safest Deadlift Alternatives to Protect Your Back
• Leg Press Machine Benefits, Muscles Worked + How To
• The 10 Hex Bar Deadlift Muscles Worked You Need to Know