Can you replace squats with deadlifts and leg press?

Squats are one of the most effective exercises for strength and muscle growth but not vital if you still work out the lower body.

The best workout isn’t one with the best exercises - it’s one that you are going to complete on a consistent basis. So if squats cause discomfort then finding alternatives is completely reasonable.

DEADLIFTS + LEG PRESS

Combining deadlifts and leg presses work well as the hip hinge movement (deadlift), quads and glutes (leg press) are worked in a similar fashion to squats. Pairing a big compound movement with a similar isolation is also a fail safe combination.

The squat is however a useful functional movement so if its only the barbell back squat that causes issues, try and consider the following variations.

SQUAT VARIATIONS

• Goblet Squats - these can be done with a dumbbell or kettlebell. As the weight is held at the front, it reduces the load on the posterior chain and minimises back injuries common to barbell squats.

• Zercher Squats - similar to Goblet squats but done with a barbell instead. These target the core but may strain your arms so wrap a towel around the barbell if necessary.

• Bodyweight Squats - use these as a warm up or with home workouts. You may find that with enough practice using bodyweight, a natural squat movement may develop and remove any discomfort from your barbell back squat in the future.

There is no doubt that squats are a great exercise but it is more important that you are motivated to get the workout done.

So if removing and replacing it with reasonable alternatives gets you in the gym you’ll remain on track to become fit and strong.