EXERCISES

Squats Can Be Harmful Exercises. Check Out The “5 Best Reasons” Why You Should Consider To Avoid Squatting

March 15, 2024

A Squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.

Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength. The primary agonist muscles used during the squat are the quadriceps femoris, the adductor Magnus, and the gluteus maximus.^[1] The squat also isometrically uses the erector spinae and the abdominal muscles, among others.^[2]

“The squat is one of the three lifts in the strength sport of powerlifting, together with the deadlift and the bench press. It is also considered a staple exercise in many popular recreational exercise programs”.

Squats are seen as an essential exercise to boost all areas of our gains, especially below the waist. But believe it or not, squats may not be the best thing for you. With our workouts and daily life pushing our bodies to the limit every day, it can be hard not to see that squats won’t help. But in fact, because of that hard work, squats may start to put us in a difficult place physically if we do not prioritize form and the right approach to this exercise.

The benefit of this exercise is that many variations exist to give us a better chance at seeing success with legs. But still, squats hold a special place in a lifter’s heart as being one of those big three powerlifts that everyone talks about. How much you can squat has become almost like a calling card and at times to our detriment. Pushing yourself to the max has its benefits, but also drawbacks and it might be time to reconsider squatting.

Let’s jump into this and see why it is best to potentially put squats to the side. These 5 reasons may be enough for you to say enough and start looking to other exercises or potential alternatives to give you the best chance at seeing success.

Reconsidering the Squat: 5 Reasons to Explore Alternatives

The squat reigns supreme in many weight training circles, lauded for building lower body strength and sculpting those coveted quads. However, for some individuals, the squat might not be the best fit. Here are five reasons why you might want to consider alternative exercises:

1. Mobility Limitations:

Squats require a decent range of motion in your ankles, hips, and knees. If you have tight hamstrings, limited ankle dorsiflexion (bending your ankle upwards), or previous injuries that restrict movement, squats can be uncomfortable or even risky.

2. Joint Pain:

Squats put stress on your knees, hips, and lower back. If you experience pain in any of these areas during squats, it’s a sign to modify or potentially avoid them.

3. Body Mechanics:

Squats require proper form to be effective and safe. If you have difficulty maintaining a neutral spine, keeping your knees tracking over your toes, or controlling the descent, poor form can lead to injuries.

4. Bodyweight vs. Weighted Squats:

Bodyweight squats can be a great starting point, but adding weight increases the strain on your joints. Consider your overall fitness level and whether there are alternative exercises that achieve similar benefits without the added stress.

5. Personal Preference:

Not everyone enjoys squats! Finding exercises you find engaging and enjoyable is key to consistency in your workout routine. There are plenty of effective alternatives that can build lower body strength without feeling like a chore.

Building a Strong Lower Body Without Squats:

If squats are off the table, don’t worry! Here are some excellent alternatives to target your hamstrings, glutes, and quads:

Lunges: Forward lunges, reverse lunges, and walking lunges are fantastic unilateral exercises that improve balance and stability while strengthening your legs.
Romanian Deadlifts (RDLs): RDLs target your hamstrings and glutes without putting excessive strain on your lower back like traditional deadlifts.
Leg Press: The leg press allows you to control the weight and range of motion, making it a great option for those with mobility limitations.
Glute Bridges: This simple bodyweight exercise strengthens your glutes and hamstrings while improving core stability.
Bulgarian Split Squats: Similar to lunges, but done with one leg elevated on a bench, Bulgarian split squats add a balance challenge while targeting your quads and glutes.

Why People Like Squats

People squat for a number of reasons but on the whole, the squat is a nice way to build lower body strength, power, and explosivity. Plus, being one of the main lifts, it has a reputation attached as being a world-class exercise for seeing all things gains. If done correctly, squats can provide good benefits, but even with perfect form, you run the risk of suffering an injury or seeing plateaus. And with so many alternatives, it doesn’t make sense to put yourself in that position.

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Additional 5 reasons to reconsidering the Squatting

5 Reasons Why You Should Never Squat

Let’s take a look at the 5 reasons to never squat. Knowing the risks and hearing the other side of it may just change your mind about why this exercise doesn’t need to be in your routine.

1. Back Injuries

People with back injuries should avoid squatting. Squats can put a lot of tension on your lower back and can lead to an injury if performed with an improper form. Squatting with back problems is asking for trouble.

No weightlifting belt or spotter can save your back from popping if you use an incorrect form or go too heavy on the squats with a back injury. Stretching and warming up your lower back before a leg workout is always a good idea whether you have a back problem or not.

2. Weak Knees

For some people, squats can cause knee pain. If you feel uncomfortable joint pain every time you squat, you should probably avoid the squat rack for the time being and consult a physician.

Joint pains can be fixed by using supplements. Supplements like glucosamine and chondroitin have been proven to bring relief from joint pains. There also have been cases where people have developed old man knees by squatting with improper form.

3. Unusual Physical Characteristics

Not all of us were born to squat. People with unusual physical characteristics like long legs or torsos can face genuine problems while squatting. People with long legs, tight calves, or ankles might have relatively poor mobility and can find it hard to squat with proper form without recruiting secondary muscles like the lower back.

4. Alternatives Might Be Better

The ultimate goal of performing squats is to build stronger and more muscular legs. You don’t have to be fixated on squats if you can reach this goal through other exercises. Everyone’s body works a little differently and some exercises might target your quads better than old-school squats.

While the squats are complete leg builders, if you want to focus primarily on your quads, exercises like extensions and lunges might target the muscles more effectively. You should focus on what works better than following the herd into the squat rack.

5. Machines Can Be More Efficient

Some people complain of never getting a pump while performing the barbell squats. Using machines can put constant tension on the muscles. Isolation exercises like leg extensions and leg curls can help you get a muscle-ripping pump.

Squatting on the smith machine or performing hack squats can be a great alternative for people who find it hard to maintain a straight back on the barbell squats. Other barbell squat alternatives are dumbbell goblet and dumbbell sumo squats.

Best Squat Alternatives

It would be a disservice if we didn’t share with you alternative exercises to replace the squat in your routine. For those looking to beef up their lower body and see only the best gains, looking to exercises like walking lunges, reverse lunges, sumo deadlifts, and the leg press are good options for seeing similar gains. We use our legs for many movements, and thus, many exercises exist to either boost our pushing or pulling lower body movements. Whether it be with free weights or machines, knowing the right approach to these alternatives can give you the best support when looking to see gains.

Alternative Squat Exercises

Many alternatives to the squat exist but here are a few to take note of below:

Wrapping Up

Squats can be overlooked but training legs can’t be. If any of the above-mentioned reasons ring true for you, work around these problems and try getting comfortable with squats. Working with a coach on your form can help fix your problems with squats. At the end of the day, your health and safety are important for this keeps you in the gym and grinding away. Don’t let an injury keep you out and stop you from seeing gains. With the right alternatives, you will see growth and won’t be disappointed by the results.

Remember:

The key is to find exercises that target your lower body muscles effectively, promote proper form, and fit your individual needs and preferences. Don’t be afraid to experiment and consult a certified trainer for personalized guidance.

So, the next time you head to the gym, remember – there’s more than one way to build a strong and sculpted lower body. Listen to your body, explore alternatives, and find a routine that works for you!

More About Building a Strong Lower Body Without Squats Contents

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