10 Best Barbell Squat (On Knees) Alternatives for Quad Development

Ranked Barbell Squat (On Knees) Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Squat (On Knees) 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Bench Squat

   92% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   The same equipment, done standing instead.

   How to perform this exercise

   1. Set up a barbell on a squat rack at chest height.
   2. Stand facing away from the rack, with your feet shoulder-width apart.
   3. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
   4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   5. Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
   6. Lower your body down into a squat, keeping your knees in line with your toes.
   7. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   8. 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 Squat (On Knees)
   • Primary muscle: quads, the same as the Barbell Squat (On Knees)
   • Equipment: free weights, the same as the Barbell Squat (On Knees)
   • Body position: standing, not kneeling
2. Play demonstration

   2. Barbell Wide Squat

   92% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   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 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Squat (On Knees)
   • Primary muscle: quads, the same as the Barbell Squat (On Knees)
   • Equipment: free weights, the same as the Barbell Squat (On Knees)
   • Body position: standing, not kneeling
3. 

   3. Squat With Bands

   87% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
   3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

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

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Squat (On Knees)
   • Primary muscle: quads, the same as the Barbell Squat (On Knees)
   • Equipment: free weights, the same as the Barbell Squat (On Knees)
   • Body position: standing, not kneeling
4. 

   4. Squat With Chains

   87% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
   3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

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

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Squat (On Knees)
   • Primary muscle: quads, the same as the Barbell Squat (On Knees)
   • Equipment: free weights, the same as the Barbell Squat (On Knees)
5. 

   5. Squat With Plate Movers

   87% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
   2. Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso.
   3. Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.
   4. Begin to slowly lower the bar by bending the knees and hips. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
   5. Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
   6. At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
   7. Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
   8. Place your inside foot on the weight plate, adopting a wide stance for the next repetition.

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

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Squat (On Knees)
   • Primary muscle: quads, the same as the Barbell Squat (On Knees)
   • Equipment: free weights, the same as the Barbell Squat (On Knees)
   • Body position: standing, not kneeling
6. 

   6. Barbell Squat

   86% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
   2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
   4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
   6. Repeat for the recommended amount 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 Squat (On Knees)
   • Primary muscle: quads, the same as the Barbell Squat (On Knees)
   • Equipment: free weights, the same as the Barbell Squat (On Knees)
   • Body position: standing, not kneeling
7. 

   7. Speed Squats

   86% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
   2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
   4. Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   5. Begin to raise the bar as fast as possible without involving momentum as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Note: You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.
   6. Repeat for the recommended amount 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 Squat (On Knees)
   • Primary muscle: quads, the same as the Barbell Squat (On Knees)
   • Equipment: free weights, the same as the Barbell Squat (On Knees)
   • Body position: standing, not kneeling
8. 

   Progression

   8. Reverse Band Power Squat

   83% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings.
   3. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Squat (On Knees)
   • Primary muscle: quads, the same as the Barbell Squat (On Knees)
   • Equipment: free weights, the same as the Barbell Squat (On Knees)
   • Body position: standing, not kneeling
9. 

   9. Reverse Band Box Squat

   82% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
   3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.

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

   Why this matches

   • Movement: two-legged squat, the same as the Barbell Squat (On Knees)
   • Primary muscle: quads, the same as the Barbell Squat (On Knees)
   • Equipment: free weights, the same as the Barbell Squat (On Knees)
   • Body position: standing, not kneeling
10. Play demonstration

    Progression

    10. Barbell Bench Front Squat

    82% match

    • Quads
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
    2. Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
    3. Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
    4. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: quads, the same as the Barbell Squat (On Knees)
    • Equipment: free weights, the same as the Barbell Squat (On Knees)
    • Body position: standing, not kneeling