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.
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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.
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.
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.
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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:
- Walking Lunges
- Reverse Lunges
- Sumo Deadlifts
- Leg Press
- Bulgarian Split Squats
- Deadlift
- Sled Push
- Jump Squats
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.
Related Articles:
- Personal Trainers Reveal “The Best Strategies To Train Squats”, Building Strength And “Alongside Deadlifts And Bench Presses”
- The Best “10 Must-Do Leg Workouts And Exercises” You Shoulder Consider To Apply Them In Your Legs Day
- The Side Affects Of Squatting: “The 5 Main Reasons” Why You Should Never Squat
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