What can I substitute for back squats?

The safety bar squat is an excellent alternative for those with upper body injuries or mobility restrictions. Although the bar still sits on the back, the safety bar leads to a more upright torso position than the back squat, again helping lifters whose area of weakness is their lower back.

Are Zercher squats the same as front squats?

Zercher squats and front squats both use a barbell, but differ in its placement on the lifter. Zercher squats have the bar held in the crooks of the elbows using a half-bicep-curl position. Front squats require the lifter to hold the bar on the front of their shoulders throughout the movement.

Why are Zercher squats good?

Zercher squats can increase your upper back strength. By activating muscles throughout your upper back and shoulders, the Zercher squat promotes muscle hypertrophy and postural strength more than a standard bodyweight squat.

Do Zercher squats work glutes?

3 – Increased glute and quad work The Zercher squat is the squat variation that allows you to go the deepest. Yes, even deeper than the front squat. That makes it a great movement to build the quads and glutes. But it’s also a very solid assistance exercise to increase your strength out of the hole in the squat.

Can hack squats replace squats?

But hack squats can carve details where you want them. It’s a perfect lift (which is why we’re not using it to replace squats and lunges). But it is a useful one.

What does front squat do that back squat doesn t?

Back squats target the posterior chain — or the back of your body — including the lower back, glutes, and hamstrings. Front squats zone in on the anterior chain — or the front of your body — to hit the quads and upper back more heavily. Glutes and hamstrings are also engaged here.

Does zercher squat work lower back?

The Zercher squat is a squat style that can build serious upper back strength, thoracic spine integrity, and increase quadriceps and glute development.

What is a good zercher squat weight?

Male Zercher Squat Standards (lb)

BW	Beg.	Elite
120	60	311
130	70	333
140	80	354
150	89	373

Do back squats build glutes?

In short, yes — back squats and front squats offer many of the same benefits. They both help you gain strength in your quads, glutes, and hamstrings, which in turn help with attributes like speed and power.

Are Zercher squats better than regular squats?

From experience, the Zercher also works great for lifters with longer limbs to hit the quads. For them, the Zercher will in fact be more effective than the back squat to focus on quadriceps development.

Is hack squat easier on the back?

Hack squats may be a much more back-friendly way to perform squatting movements, according to strength coach Charles Poliquin. Compared to barbell squats, hack squats work your glutes and hamstring muscles more, but the erector spinae muscles of your lower back less.

Are hack squats the same as back squats?

Hack squats and back squats both target the quadriceps muscles, or quads, which extend your knees. While hack squats primarily focus on the quads, back squats also target the gluteal muscles of the buttocks, the adductor muscles of the inner thighs and the hamstring muscles on the back of the thighs.

Are front squats better than back squats?

On the surface, front squats are safer than the back squat due to less excessive forward leaning. However, this does not mean back squatting is more dangerous to the lumbar spine. If the back squat is performed with good technique and appropriate weights, it can be safe.

What is the difference between front and back squats?

The difference between front- and back squat is ofcourse the fact that in front squats the barbell is resting on front part of your body. Front squats are more of a whole body movement compared to the back squats and on top of that they require way more mobility and strength in your core and upper body.

What is the best squat?

The traditional favorite in the squat category, the barbell back squat has a remarkable carryover to a lot things. The easiest way to improve your jump is to push up your back squat. The squat will even improve the press, and not just through the systemic effect and pushing up the body weight.

What is the best exercise machine for squats?

There are safety pegs there to catch the weight if needed, which makes it great for those who want to lift heavy but don’t have spotters handy. The Smith Machine squat is similar to a barbell squat, but you should perfect that move and develop balance and a feel for the exercise before moving on to the Smith Machine.