Squats are a fundamental strength movement
Squats hold a special place in many athletes’ hearts. Love them or hate them, squats are known for building muscle, boosting whole-body strength, and exposing holes in your mobility. They’re an essential movement for the human body.
While the classic back squat takes center stage, there are a lot more squatting variations to explore. From the front squat for hitting depth to the Zercher squat for those without a rack, and the SSB (safety squat bar) for optimal stimulus-to-fatigue ratio, each offers unique benefits.
These exercises are highly recommended for everyone to learn, but they typically require a barbell. What if you find yourself without one? Or what if you just want to try something new?
Let’s look at five of the best ways to load a squat without using a barbell.
A note on barbells
You may want to try squatting sans barbell for various reasons—injuries, fatigue, limited equipment access, or even just training novelty. Whatever your motivation, you can still build leg strength without using a barbell.
However, incorporating barbell work into your routine will significantly enhance your leg training. While the following five barless squat variations are excellent, let’s not forget the unmatched benefits of the standard barbell back squat.
Pros of squatting with a barbell
The classic barbell back squat remains unparalleled, as it has so many benefits:
- Builds lower body muscle and strength development, focusing on glutes and quads
- Enhances hip, knee, and ankle mobility
- Boosts overall athletic performance through stability and balance improvements
- Facilitates progressive overload and performance tracking
These unique advantages of the barbell squat cannot be fully replicated by other squat variations. So, before completely abandoning the barbell squat, consider it irreplaceable.
Try these barless squat variations
1. Goblet squats
Great for beginners, goblet squats are performed with either a dumbbell or kettlebell. They’re a fantastic option for those lacking mobility or strength for barbell squats. They’re also useful if you have minimal equipment access (or just need a break from barbell squatting).
Goblet squats are most effective when done for moderate to high reps, being sure you hit depth every time. While they may not match the efficacy of back squats, they offer a viable alternative, especially when paired with other exercises on this list.
If you’re a beginner using these to build a base level of strength and mobility, switch over to back squats when you can to see faster progress on your posterior chain strength and power.
2. Dumbbell Bulgarian split squats
Bulgarian split squats stand out as one of the most effective and challenging exercises on this list. I believe they’re the only exercise on this list that match barbell squats for getting the right training stimulus.
- Significant lower body strength and size gains
- Enhanced stability and mobility, rivaling traditional back squats
- Solid athletic carryover
Additionally, Bulgarian split squats offer grip training and unilateral leg work, making them ideal for addressing imbalances. These are an excellent squat alternative that, when combined with other exercises on this list, make barless squatting a viable option.
3. Belt squats
Belt squats offer another excellent option for squatting without a barbell. By loading weight via a belt around your hips, these squats isolate your leg muscles without compromising form.
You won’t be able to cheat the movement by leaning forward, you’re only able to squat the weight up. With minimal stress on the joints and lower fatigue compared to traditional squats, they’re perfect for leg hypertrophy and strength gains.
While a belt squat machine is preferable for safety and efficiency, a DIY setup can also yield impressive results. Though you may want to use lighter weight and higher reps if you’re doing the DIY version.
4. Machine hack squats
Hack squats, typically performed on a machine, serve as valuable leg accessory work. While not as effective as barbell squats for primary leg movements, they excel at targeting your quads for hypertrophy.
Since the machine does most of the work for you, hack squats lack the stability and balance-building components of barbell squats. For strength athletes and those seeking overall athletic development, I’d advise combining hack squats with other exercises like split squats and belt squats.
If you want to use your training for some aesthetic purposes, hack squats are a solid choice as an accessory piece for some serious leg burn.
5. Sissy squats
Sissy squats, a top-tier bodyweight squatting option, are particularly beneficial when your equipment access is limited. You can even do them with a heavy backpack and get enough of a training stimulus.
Though they may seem less taxing than barbell squats, they demand significant mobility and a base level of strength. Reduced joint stress, amazing quad growth, and a great stimulus-to-fatigue ratio are a few of the most notable benefits.
By incorporating sissy squats with targeted glute and hamstring exercises, you can net substantial gains in leg power.
Whatever your style, be sure to squat
While nothing quite compares to the classic barbell squat, these alternatives offer valuable options for diversifying your training program.
So, whether you’re facing a setback, injury, or simply seeking a change of pace, these squat variations ensure you can still make leg and glute gains.
FAQs
You can utilize anteriorly loaded weights like dumbbells in a goblet position, perform unilateral movements like Bulgarian split squats, or use specialized hip-loaded belt squat machines.
Many people with herniated discs can safely squat, but you should always consult a medical professional first.
Many lifters avoid traditional barbell squats—which place heavy axial load directly down the spine—and opt for belt squats or hip-loaded squat alternatives that target the legs and hips while leaving the lumbar spine uncompressed.
Often, yes. The primary issue with a traditional back squat is the extreme shoulder external rotation needed to hold the barbell. You can easily bypass this by using a safety squat bar, or by switching to hip-loaded belt squats or leg presses. Always consult a medical professional before training through a shoulder injury.
For most people, yes—weight-bearing training can actually stimulate bone mineral density. However, to shield fragile vertebrae from excessive axial compression, it is often best to start with minimal-load variations like belt squats or goblet box squats. Always consult a physical therapist or medical professional before starting a new exercise routine.
Goblet squats and Bulgarian split squats are great for home training. With a single dumbbell or kettlebell and a sturdy chair, you can effectively challenge your legs and build lower-body strength.
