As you know, squats are one of the most effective exercises not only for the muscles of the legs, but also for the whole body. However, sometimes it happens that a person can not perform this magnificent exercise for some reason or another. In this case, there is a reasonable question about what to replace the squats with the bar? What alternative exercises are best suited for replacing sit-ups with a barbell, read on.
How to replace squats with a bar?
As mentioned above, squatting on the shoulders is perhaps the best multi-joint exercise for the leg muscles and not only. Therefore, it is possible to replace fully squats only with other polyarticular, that is, the basic exercise for the legs.
The most suitable option than replacing squats with a barbell on the shoulders is by pressing the legs in the simulator and gak squats. In these exercises, you can use a much greater working weight than in a squat, while not burdening your lower back. That's why, if you are not allowed to do sit-ups with a bar because of problems with your back, perform as an alternative to bench press or gak squats in the simulator.
Also, as an auxiliary exercise for the muscles of the legs, you can use attacks with a barbell or dumbbells. However, the effectiveness of this exercise to pump the muscles of the legs is not so great, so it can not fully replace the squats with the bar and is only used as an auxiliary exercise.
At the end of the workout, in order to "finish off" the quadriceps can additionally make several approaches of extending the legs in the simulator. This single-joint, that is, an isolating exercise for the muscles of the anterior surface of the thigh. The main thing is to follow the correct technique of doing the exercise and do not use excessively high working weight, as this has a bad effect on the knees.
The best and most secure alternative to squats with a bar is the bench press lying in the simulator. As an auxiliary exercise you can use lunges or leg extension in the simulator. By the way, if you are doing at home, the only alternative to squats with a bar is squats on one leg.
If you are looking for something to replace squats with a barbell through a pain in your knees, I recommend taking a break and not at all to train your legs. After a while, when the pain is gone, you can start crouching with a little weight and gradually increase the load. And what do you do to replace squats with a barbell? Write in the comments.