8 Alternatives to Barbell Back Squats (That Still Deliver a Huge Leg Pump) No bar? No rack? No motivation? No problem By Andrew Tracey Published: 01 December 2022 MoMo Productions // Getty Images ...

Standard squat exercises target your quadriceps, hamstrings, glutes, abdominals, and calves. Other squat types, like barbell squats, work slightly different muscle groups such as your back muscles ...

And recently, she banded up with her A team and did Barbell Squats at the gym. The video will motivate you to hit the exercise bandwagon and say goodbye to laziness.

And squats are effective for longer term gains, too. "If your focus is to build lower-body strength, squats are by far one of the most beneficial exercises that you can do," says Swan.

Basic back squats are a pillar of strength. And while it's an important compound movement, it mainly focuses on your posterior chain. Not to mention, you need access to a gym or Smith rack at home ...

But when you're forced to decide on just one variation of the exercise to perform—specifically, barbell back squats vs. front squats—which should you choose to keep in your workouts?

Although barbell squats, particularly back squats, allow you to load the most maximally, which is better for working toward strength training and a one-rep max, you can also front or backload ...