Exercise Swaps – Bored? Hurt? Switch It Up!
The back squat can and should be a staple in most programs, but, it’s not for everyone. It is perfectly acceptable to have a leg day without them, no matter what a gym bro tries to tell you ;)
The back squat can be rough on taller guys with limited mobility, or if you have low back pain and can be intimidating for some. For those reasons I think the RFE Split Squat is def a worthy swap option.
The RFE split squat (or split squats from the ground) are an underrated and underused part of most programs. I really like to use these in bigger groups of youth athletes because of the stability benefits as well as it being a bit safer to coach and monitor (in my opinion) as well.
Why the RFE Split Squat is a good substitute:
– Doesn’t load the low back like barbell back squats
– Unilateral (single leg) loading can help work on asymmetries that can be prevalent during the back squat
– requires more stability than the back squat, so while the back squat definitely requires you to use your core the split squat hits it a little differently
– Some may not be confident using a barbell back squat so this is a great option
Like I said, you back squats are a huge part of programming, but, with this swap you don’t lose a whole lot (and may even gain some if using a barbell depending on who you talk too). —
Try these out to switch up your programming or to give your low back a break if its feeling a little cranky!
#legday #legs #squats #backsquats #splitsquats #singlelegtraining #workoutip #quads #quadzilla #workouttips #trainer #strengthcoach #reformedathletes
Instagram filter used: Normal
View in Instagram ⇒