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This article is from the Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly and Craig R. Sadler with numerous contributions by others.

4.2.5 Alternatives to the Squat?

If you can squat you MUST squat! It is THE exercise to build muscle,
not just in the lower body but which promotes growth elsewhere too.
The Classic Deadlift is the nearest rival. Do BOTH and you will
already have the foundation for one heck of a program.

I would advise doing the bar-on-the-traps squat but there are
some good machines out there.
However they only come close to the free-weight version and cannot
surpass its muscle-building capabilities.

For home trainees you should invest in a power rack, or buy the
Squat harness that wraps around the waist and keeps the bar between
the legs called the hip belt. This is advertised in IronMan magazine
and elsewhere.
Although not as good as the bar-on-the-traps version it's better
that not squatting at all, but only if it can be done without a
board under the heels to minimize the stress on the knees.

 

Continue to:

• prev: 4.2.4 Squats and the knees
• Index
• next: 4.3 How do I do the Classic Deadlift (DL / BLDL)?

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sport, hardgainer, bodybuilding, weightlifting, squats, exercise, overtraining, deadlift, cycle