{"id":6248,"date":"2025-04-30T06:56:54","date_gmt":"2025-04-30T13:56:54","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=6248"},"modified":"2025-05-12T14:03:36","modified_gmt":"2025-05-12T21:03:36","slug":"alternatives-to-squats-deadlifts","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/alternatives-to-squats-deadlifts\/","title":{"rendered":"10 Best Alternatives to Squats and Deadlifts (That Won\u2019t Beat Up Your Joints)"},"content":{"rendered":"

Getting leaner doesn\u2019t mean you need to beat yourself up in the gym.<\/span><\/p>\n

When I first started coaching, I thought barbell squats and deadlifts were non-negotiable. I plugged them in almost every client\u2019s workout.<\/span><\/p>\n

But in over 17 years of coaching I\u2019ve learned that while they\u2019re incredible lifts, they\u2019re not required to get strong, build muscle, or drop body fat\u2014especially if you\u2019re over 40.<\/span><\/p>\n

I didn\u2019t remove them from the toolbox. Not every client responds poorly and some goals require training in these lifts.<\/span><\/p>\n

But, more often than not, I choose different exercises.\u00a0<\/span><\/p>\n

Before we go on, don’t mistake avoiding heavy barbell squats for not knowing how to squat correctly.\u00a0<\/span><\/p>\n

The ability to do a deep bodyweight squat and hip hinge (the base pattern of a deadlift) is vital for a lifetime of pain-free movement. You should train and maintain those patterns throughout your lifetime.\u00a0<\/span><\/p>\n

But you don\u2019t need a barbell to teach your body these patterns<\/span>\u2014or to build strength once you\u2019re confident.\u00a0\u00a0<\/span><\/p>\n

What Makes an Exercise the “Right Fit”?<\/span><\/h2>\n

So, what makes an exercise a good fit for you? There are a few rules to check off.<\/span><\/p>\n

First:<\/b> the movement should be pain-free under load.<\/span><\/p>\n

This isn\u2019t the marines. “No pain, no gain” doesn\u2019t help you build more muscle or get stronger \u2014 it just leads to injury and months of missed workouts.<\/span><\/p>\n

Second:<\/b> you should feel the target muscles working during the exercise.<\/span><\/p>\n

While <\/span>research debates how much the “mind-muscle connection” matters<\/span><\/a>, it’s still a useful filter: how an exercise <\/span>feels<\/span><\/i> can help you pick the right ones for your body.<\/span><\/p>\n

For example, if you\u2019re doing a squat variation, you want to feel it in your quads, hamstrings, and glutes. If you mostly feel it in your lower back \u2014 and you\u2019re sure your technique is solid \u2014 it\u2019s probably not the best fit for you.<\/span><\/p>\n

In short, a good exercise fit:<\/b><\/p>\n