We’ve all had those days off. You look at your workout routine and barbell back squats are on the menu. Normally you can’t get enough of leg day, but on this day you feel a twist in your shoulder or knee after the basketball game the night before; now, back squats have become more intimidating than usual, forcing you to scramble to find a strength move to trade with squats that will still hit all the right muscles without aggravating your minor soreness.
If your knee hurts, it’s hard to get into the right frame of mind to squat. You will think about it and it might discourage you. Sometimes this can be solved with box squats, and sometimes not. But when your shoulder is sore, it makes it hard to put a barbell on your back. Your shoulder needs some external rotation and mobility to put a barbell on it.
And if any of those are lacking, getting a barbell comfortably on your back will be a hassle. Yes, you can fight if you want, but why then when there are squat exchanges that allow you to go hard and heavy without pain? Instead of training in pain (of course, if it’s an injury, get it checked out by a doctor), get around it with these four squat exchanges and live to squat another day.
4 Squat Swap Outs So You Never Need To Jump On Leg Day
These four exercises will train the hard, heavy squat motion without hurting your shoulders, knees, or lower back.