Project: Stay Athletic

Shout out our amazing clients for still coming in and putting in that work on their Memorial Day yesterday💪💪🫡

Sounds from a handful of our sessions from last week.

You don’t need barbell back squats to build great legs and lower body strength.

Now, while these are my favorite form of squatting, and for a completely healthy individual are probably the best way to heavily load a free weight squat, these don’t work for everybody.

I’ve worked with close to 1,000 people in person throughout my career, and whether it’s mobility restrictions, past injuries, technique issues, or even fear, not everyone is ready to back squat… or even wants to. And that’s okay.

The important thing is knowing what other options you have to build the strength and aesthetics you’re looking for.

If you still want free weight options, these five variations can yield a lot of gains 👇

1. Zercher Squat
Great for beginners. Naturally encourages depth while allowing the knees to travel forward, making it a great quad builder.
2. Landmine Front Squat
Excellent alternative for people limited by wrist, shoulder, or lat mobility. Makes front squatting much more accessible.
3. Landmine Hack Squat + Dumbbell Hack Squat
Elite quad builders if you don’t have access to a hack squat machine. Biggest limiter is setup and loading.
4. Goblet Squat
Simple, effective, and great for learning squat mechanics, bracing, and quad loading. Limiting factor is eventually how much you can hold.
5. B-Stance Squat
One of my favorites. Great for biasing one side more than the other while challenging quad strength and ankle/knee mobility.

At the end of the day, the best squat depends on your mobility, goals, injury history, and experience level.

Find what works for you and start squatting.

Come get strong and whatnot #hipthrust #strengthtraining #gym #explore #reels

We sincerely apologize for any inconveniences our results may have caused in your households & personal lives.

Thank you for your continued support🙏