Tip: Zercher Squat with Zig-Zag Bar
The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
Tip: High Box Squat with Safety Bar
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
Tip: Reverse Lunge from Step
This knee-friendly variation is great for your quads, glutes, and hamstrings.
Tip: Rear-Foot Elevated Split Squat from Step
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.
Tip: Build Quads & Glutes, Even With a Bad Back
Low back acting up? You can still train your lower body hard. Try this.
5 Alternatives to a Painful Squat
Build Your Legs and Glutes, No Squats Required
Tip: Standing Neck Supported Barbell Shrug
Shrugs are great, but most lifters only do them vertically. They can also be done horizontally to hit different areas of the traps and back.
Tip: The Seated Cable Shrug
Nail your middle and lower traps with this shrug variation.
Tip: Master the Chin-Up Shrug
Build your traps and upper back with bodyweight. Here's how.
Tip: The Standing Kettlebell Shrug
Barbell shrugs are great, but if that's all you do you're missing a major portion of the traps. Try this.
