Best Alternative to Back Squats??

[nrowles]

I have been having shoulder problems and the position of my shoulders during the back squat hurt more than anything. I don't know much about squats so I figured I would ask you guys what the best alternative to the back squat is. I was thinking the front squat but it looks so unnatural. Thanks.

[softpounder]

Have you tried to do a low bar squat?

It's lower so there's less stress on your lateral deltoids and upper trapezes.

If you could get the awkwardness away from front squats, they are a great alternative. They really force your thoracic spine to be as straight as possible.

Or the best alternative to a back squat is probably some leg presses and some hack squats, but nothing can really replace the king leg builder which is squats.

[magician27]

you better do some shoulder mobility work dude

[doza808]

Have back problems so I focus my quad routine around leg presses. Squats are out of the question for me.

[Nosepull]

you better do some shoulder mobility work dude

Seconded - squats aside shoulder health is very important. I started doing band dislocations and wall raises before every workout and it's worked wonders for me.

[Phoenix989]

You can still build massive thighs with leg presses

[Rasputin4]

front squats, hip belt squats, barbell hack squats, machine hack squats, leg press

[nv2012jid]

Low-bar squats puts less pressure where it sit on your shoulder but, it will create alot more tension on the shoulder joints themselves because of how your hands are positioned. IT usually takes a little bit more to hold up the bar on your part. Try Hack squat machine and leg presses. However i used to have the same type of shoulder issues. I do the sleeper stretch, band dislocations, and lots of other mobility work. Doesn't bother me anymore. Good luck OUTWORK!

[ericzimmerman34]

Heavy deadlifts are awesome! You dont have to do them straight leg. Sumo deadlifts are great too.

[darrenash]

Unless you are a powerlifter, there are plenty of alternatives to squats. Simply pick from the huge amount of quadriceps exercises demonstrated on this site. Will they yield the same results as back squats? Maybe not, but as I say, unless you are a power lifter there is no reason that you have to use back squats.

[-Lucifer]

front squats, hip belt squats, barbell hack squats

These, plus these:

- Pistol squat
- Jefferson squat
- Zercher squat
- Deficit deadlift

[danny4xboy]

Plus:
Dumbbell Lunges,
Walking Lunges,
Bulgarian Split Squats

~I know there not squats essentially but the work the same muscle groups.

[nrowles]

Thanks for all the suggestions fellows. Seems like I have alot to choose from. I'm sure shoulder mobility could be an issue but I actually do have an injury that I need to see an ortho for. I had actually been lifting 8 months with a partially dislocated (subluxed) shoulder. Shoulder is back in place and holding now but I'm pretty certain based on symptoms that the dislocation did some damage to my labrum or something.

Anyways, here's what I did this morning. I tried front squats with a pidly 95 lbs and it was so awkward for me I only did one rep. I enjoy doing back squats so I'm trying to make it work. Now tell me if this is a no-no. I started doing high bar squats which had been giving me trouble, but I leaned a bit forward and put my hands all the way out to the plates holding basically no weight with my hands, but only balancing bar. Weight was entirely on traps. I think before I was actually trying to hold some of the weight with my hands which may have been putting unnecessary pressure on my shoulders. I was doing 185 lbs which I can do about 5 reps.

[Jasonk282]

You'll get used to front squats, they take a while to get used to them.

Also, I'd probaby get the shoulder fixed ASAP.