10 Best Barbell Full Squat Alternatives for When You Can't Squat

Ranked Barbell Full Squat Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Full Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Jump Squat

   76% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump explosively off the ground, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your arms forward for balance.
   5. Land softly on the balls of your feet and immediately go into the next repetition.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Full Squat
   • Primary muscle: glutes, the same as the Barbell Full Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Full Squat
2. Play demonstration

   2. Bodyweight Drop Jump Squat

   75% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump up explosively, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your feet together.
   5. Land softly on the balls of your feet and immediately drop back into a squat position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Full Squat
   • Primary muscle: glutes, the same as the Barbell Full Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Full Squat
   • Balance: harder to stay steady on than the Barbell Full Squat
3. Play demonstration

   3. Potty Squat With Support

   72% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold onto a stable support, such as a chair or wall, for balance.
   3. Lower your body down into a squat position by bending your knees and pushing your hips back.
   4. Keep your chest up and your back straight throughout the movement.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Full Squat
   • Primary muscle: glutes, the same as the Barbell Full Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Full Squat
   • Balance: easier to stay steady on than the Barbell Full Squat
4. Play demonstration

   4. March Sit (Wall)

   71% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want an easier version that works the glutes one side at a time.

   How to perform this exercise

   1. Stand with your back against a wall and your feet hip-width apart.
   2. Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
   3. Lift your right foot off the ground and bring your knee towards your chest.
   4. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
   5. Continue alternating between lifting your right and left foot for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Full Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Full Squat
   • Balance: easier to stay steady on than the Barbell Full Squat
5. Play demonstration

   5. Quads

   68% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the quads rather than the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
   3. Keep your chest up and your back straight.
   4. Lower yourself until your thighs are parallel to the ground.
   5. Push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Full Squat
   • Balance: easier to stay steady on than the Barbell Full Squat
6. 

   6. Rocket Jump

   66% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible.
   3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Full Squat
7. Play demonstration

   7. Bodyweight Squatting Row

   66% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the lats rather than the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
   2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
   3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not glutes
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Full Squat
8. 

   8. Bench Jump

   66% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
   2. Perform a short squat in preparation for the jump; swing your arms behind you.
   3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
   4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
   5. Turn around and face the opposite direction, then jump back over the bench.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Full Squat
9. 

   9. Knee Tuck Jump

   66% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
   2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
   3. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, not glutes
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Full Squat
10. Play demonstration

    10. Squat To Overhead Reach

    65% match

    • Quads
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Full Squat