Hi everyone!

There is a great debate around the workout world as to if barbell squats are safe and effective and if they should be incorporated into the average persons workout.  I believe that they can be very effective if done correctly, however the major problem is that most people who do them, do them with incorrect form and this leads to a lot of strain being put on that individuals back.  This strain over time then ends up injuring the individual and their back is never the same thereafter.

In order to help you avoid injury and avoid loading your spin with hundreds of pounds of weight, I want to present to you some alternatives to squats that I find a lot safe and far more effective.  Far more effective?  Yes and this is because these exercises focus strictly on the legs.  Squats require all types of secondary muscles, such as your back, shoulders, abs etc.  These exercises use far less weight and focus directly on the leg muscles.  Best of all, they require little equipment to perform and can be done in the comfort of your own home.

Exercise 1:  Kettle Bell Squats

4 Sets of 10 to 15 Reps

Exercise 2:  Single Leg Dumbbell Squat

4 Sets of 10 to 15 Reps

Exercise 3:  Single Leg Bench Squat

4 Sets of 10 to 15 Reps

The kettle bell and dumbbell weights that you will be using to do the exercises mentioned above will be far less in weight than your typical back squat weight would be.  This is far safer and if you have tried the exercises, I am sure that you will find that you are able to target the legs far better than the squats you did previously.

You don't want to injure yourself when you are working out.  That is not the point of it.  The point is to build, strengthen and define your muscles so next time you are working out your legs, consider these exercises as an alternative to squats.  Believe me, your back will thank you!