Can I effectively build my legs without barbell squats?

[beq1991]

I’m wondering if I can have an effective program without incorporating the barbell squat. I used to high bar squat and found it felt less natural than the low bar squat as a guy with long legs, and I constantly felt off balance doing the high bar squat. On the other hand, the low bar position feels more natural, but I sometimes get back soreness because of the torque on my back. I had people look at a video of me squatting and I don’t round my back, so I’m assuming it’s just putting a lot of torque on my back. I was thinking about using the plate loaded Hammer Strength squat machine with shoulder pats and handles as an alternative.

[lsiberian]

I’m wondering if I can have an effective program without incorporating the barbell squat. I used to high bar squat and found it felt less natural than the low bar squat as a guy with long legs, and I constantly felt off balance doing the high bar squat. On the other hand, the low bar position feels more natural, but I sometimes get back soreness because of the torque on my back. I had people look at a video of me squatting and I don’t round my back, so I’m assuming it’s just putting a lot of torque on my back. I was thinking about using the plate loaded Hammer Strength squat machine with shoulder pats and handles as an alternative.

Why not try front squatting? I used to have lower back soreness issues and that resolved it for me.

[beq1991]

Why not try front squatting? I used to have lower back soreness issues and that resolved it for me.

I’ve considered it and did front squats for a while. My problem is I leaned forward too much, which I read is an issue a lot of people with long legs have with the front squat

[Anthony21]

I’ve considered it and did front squats for a while. My problem is I leaned forward too much, which I read is an issue a lot of people with long legs have with the front squat

Then correct it instead of finding an excuse not to do them. I'm 6'2" and front squat with no issue.

[Garage Rat]

Get stronger in your low back and abs.
These areas help stabilize you while squatting.
All kinds of ab work and planks,hit the low back with good mornings,back raises and still leg DL's.
Get strong on those and come back and squat.

[gcoulson]

How tall are talking here?

6'1" and high bar squat. Echo above about technique.

[beq1991]

How tall are talking here?

6'1" and high bar squat. Echo above about technique.

I’m 6’2 and I know that isn’t gigantic, but my legs are particularly long. Isn’t high bar squat supposed to be better for taller people?

[Cleveland33]

I’m 6’2 and I know that isn’t gigantic, but my legs are particularly long. Isn’t high bar squat supposed to be better for taller people?

it is all dependent on a lot of factors.

I'm 6'3" and I squat high bar with a shoulder width stance and I intentionally let me knees track past my toes. I don't have long legs overall, but I have long femurs.

[gcoulson]

I’m 6’2 and I know that isn’t gigantic, but my legs are particularly long. Isn’t high bar squat supposed to be better for taller people?

Don't know about the "better" for a taller guy part. I tried high and low bar and found high bar to be more comfortable for me.

[Cleveland33]

might be helpful

https://forum.bodybuilding.com/showt...hp?t=160995431

[RBxxx]

Strengthening your back and core and making sure your forms on form sounds good to me.

I guess if you wanna give your back a break you could get on the machines occasionally rather than always using the bar - leg press, curls and extensions.

[Exscis]

Research studies show that free-weight barbell squats (any variation) elicit an overall greater muscle activation on the quadriceps and glutes. The particular study I am referring to compared front squats, back squats, machine squat, leg press and leg extension exercises and concluded that both free weight squat variations were convincingly more dominant in activation muscle through EMG signals.
Where the others do work, they do not have the same stabilization requirements as shown with free weights. Therefore you will get strength and hypertrophy gains, however to a much lesser extent, particularly if you are somewhat experienced.
I recommend finding a professional weightlifter to critique your technique (because they are very picky), and try using a weight belt if you are not already doing so
Good luck

[beq1991]

Research studies show that free-weight barbell squats (any variation) elicit an overall greater muscle activation on the quadriceps and glutes. The particular study I am referring to compared front squats, back squats, machine squat, leg press and leg extension exercises and concluded that both free weight squat variations were convincingly more dominant in activation muscle through EMG signals.
Where the others do work, they do not have the same stabilization requirements as shown with free weights. Therefore you will get strength and hypertrophy gains, however to a much lesser extent, particularly if you are somewhat experienced.
I recommend finding a professional weightlifter to critique your technique (because they are very picky), and try using a weight belt if you are not already doing so
Good luck

What if I’m not really concerned about hypertrophy for my legs? I already have big legs and am trying to get a larger upper body because my legs have always stood out. I guess my main concern is that I don’t want there to be a muscular imbalance if I replace the barbell squat with something else

[Exscis]

What if I’m not really concerned about hypertrophy for my legs? I already have big legs and am trying to get a larger upper body because my legs have always stood out. I guess my main concern is that I don’t want there to be a muscular imbalance if I replace the barbell squat with something else

What you have to remember is that squats are hands down the best option. Not only do they elicit a greater muscle activation but they are the most relative movement as the squat movement is the most transferable to everyday life. I actually conducted my own study at university not too long ago that showed similar muscle activation between the front squat, back squat and dumbbell split squat.
Interestingly enough you might realise that front squats and split squats are more difficult, however they actually show the same activity at lighter loads when compared to a heavy back squat. This may help your back problem because you only need to use a lighter weight for the same results. The split squat may be your best option as there is minimal compressive force on the back.

[anonymous]

I am with you OP. I can't for sh*t get a good form on High Bar Squats. I can bench more than I can Squat, so there is that.
My leg workout is the following:

Leg Press RPT 3x 6-8/8-10/10-12
Leg Curls 3x10 same weight
Leg Extensions 3x10 same weight
Calf Raises RPT 3x AMRAP

And there you go. Not complicated. And no back issues.

If my gym had a Trap Bar, I would use that instead of Leg Presses.

[JonAnthony1337]

I’m wondering if I can have an effective program without incorporating the barbell squat. I used to high bar squat and found it felt less natural than the low bar squat as a guy with long legs, and I constantly felt off balance doing the high bar squat. On the other hand, the low bar position feels more natural, but I sometimes get back soreness because of the torque on my back. I had people look at a video of me squatting and I don’t round my back, so I’m assuming it’s just putting a lot of torque on my back. I was thinking about using the plate loaded Hammer Strength squat machine with shoulder pats and handles as an alternative.

Yes you can, but to put it bluntly, squats have always been, and will always be, the king of leg exercises.