Alternatives to Squats?

H

hanabi

New member
Hi everyone,

I just have a quick question about doing squats as part of my strength training. I've heard that they are one of the best exercises to do, but unfortunately, I have moderate functional scoliosis, and even though I've stopped growing, I am still advised to not do any weight lifting exercises that increase load on the spine vertically, so I can't do them with a barbell.

Is doing them with dumbbells just as effective? I certainly can't hold as much weight in my hands as I could on my back, and it just feels a little more awkward.

Mostly what I've been doing is one-legged squats (without weight) and lunges on one leg with the other leg back on a bench (with dumbbells). Are those okay replacements?

The other option would be to just do squats without any weight. Of course, that's not very difficult, and the only way I can increase would be to do ever higher reps...

My doctor actually suggested I could use the machines, the ones where you sit down/lie down and lift the bar at your ankles, but I've also heard a lot that it's better to stay away from using machines...?

I'm certainly not very knowledgeable on this, so I'd love any information or advice! Thanks!
 
The machines aren't horrible, just not as effective as a squat. You could use the machines to build muscle (the ones where you lie on your back put the least strain on your spine) and use a combination of DB squats and single leg work for the rest. Although not identical, you could also do deadlifts - if your doc thinks they're ok.

I had shoulder problems and stopped squatting and subbed in a combination of deadlifts and the rear foot elevated lunges like you were talking about. Unless you're training for a specific sport and not just to get stronger, bigger muscles it really shouldn't matter too much if you're doing machines/single leg work instead of squats.

On machines - the main problem with them isn't that they're bad for you per se but that since you don't have free range of motion you don't train the same muscles for stabilization that you would with free weights. Also, because you get stronger on the machines you might be tempted to try to lift more than is safe in the 'real world' because you have the strength to move it, but not to keep your body in a safe position. On the other hand, because they tend to lock your plane of motion you can't hurt yourself as easily if you lift too much and don't have enough stabilization strength while actually doing the lifts. You can build muscle as effectively, but you might not be able to use it as effectively outside of the gym. That's one reason that a combination of machine for hypertrophy (muscle gain) and single leg DB work for stabilization and neurological adaptation would still be perfectly fine for you.

Hope that helps!
 
I'd like to hear more about alternatives to squats, I hurt my lower back doing squats (fell forward in squat rack) several years ago. I try and do them now and my lower back doesn't like it. I'm doing hack squats and 45 degree leg presses now instead.

Bill
 
I hate the machines but I hate real squats even more. I've seen men that are friggen huge using the machines. They seem to work as well as regular squats from looking at them.
 
The problem with the machines (either leg press or squat racks) is that they don't work your entire body like a free-standing squat does. Leg presses don't activate your core/back at all and don't activate your hip flexors as much. The squat machine can actually be counterproductive ... because it not only doesn't activate those areas, but many people wind up leaning into the machine which causes bad form - and sometimes injury.

You can certainly do dumbbell squats as opposed to barbell squats. The difference is that you won't be able to squat as much weight - not because of the quality of weight, but because you won't be able to grip as much weight as you can rest on your shoulders/traps. But in the long run, if you can do dumbell squats, they're certainly better than not doing them at all. :)

Also look into lunges of all kinds ... walking lunges, front lunges, back lunges, side lunges. They work all the same muscles and can be very effective.
 
I have moderate functional scoliosis, and even though I've stopped growing, I am still advised to not do any weight lifting exercises that increase load on the spine vertically, so I can't do them with a barbell.
Click to expand...

Any type of squat exercise, by definition, HAS to put load on your spine verticaly. Even if you hang weights of your arm, the weights will put a compressive force vertically on your spine. Its just physics. Maybe if you found a machine that restrained your body at the hip and not the shoulder, so your body above the waist was just sitting there unconstrained, you could do leg presses. But as has been explained, you lose all the benefits that makes squatting a very effect exercise.
 
I stopped lifting weights about ten years ago and bodyweight squats is probably the most beneficial exercise I do. Here are a few ways to keep them interesting.

Speed - ultra fast or ultra slow. You can have one squat take two minutes (feel the burn). Or you can go so fast that you d jump squats.

Stability - you don't have to use a flat surface. Find a half exercise ball and do wobbly squats.

Stances - wide, feet touching, toes in, toes out, lunges (forward and back)

This will keep squats interesting and varied. Good luck.
 
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