Leg training without squats or deadlifts + Free Workouts
Do we even need squats and deadlifts? Fitness and the gym are constantly evolving, and over the past few years, there has been pushback on two of the “king of exercises”. What were once considered mandatory for strength and fitness, people are now looking for alternatives to the Squat and Deadlift.
This is due to a variety of reasons, such as the belief they’re dangerous or simply inconvenienced. While we definitely lean towards being pro squats and deadlifts, there’s a question we often overlook in the discussion, which is whether the squat and deadlift are necessary to build strong legs.
Key Points You Need To Know:
Squats and deadlifts are amazing leg exercises
They are not inherently dangerous if performed appropriately with progressive overload
You don’t need these lifts to build strong legs with proper programming
Should You Use Squats And Deadlifts?
For decades, barbell squats and deadlifts were considered mandatory compound lifts. Coaches preached that if you weren’t squatting or deadlifting heavy, you weren’t training seriously.
And to be honest, I have had that stance when I first started training. In fact, we at SFS still believe they’re excellent exercises that everyone should do, if they are able.
Therefore, in general, we believe that if someone wants to optimize their training, they should use squats and deadlifts unless there is something preventing them.
However, as research and fitness knowledge have grown, three philosophies have evolved:
These lifts are foundational, functional, and unmatched for total-body strength.
Critics argue they’re too technical, overhyped, or risky for the average gym-goer.
Modern lifters believe there are plenty of effective alternatives, especially with today’s equipment.
Many lifters may not want to perform these lifts due to various issues, such as old injuries or the perception that they’re too complicated.
However, what if you simply don’t want to?
Can You Build Strong Legs Without The Squat And Deadlift?
So let’s get to the crux of the issue: yes, you can absolutely build strong legs without the squat and Deadlift.
Many athletes and bodybuilders avoid heavy barbell squats or conventional deadlifts, yet they still have massive, powerful legs. The key is consistency with the proper exercises.
When we look at building legs, here’s what you need to look for in exercises for leg growth and strength;
1. Include knee-dominant movements (squat variations, leg press, lunges). The squat trains the entire lower body, but when compared to deadlifts, it has greater flexion at the knee. This means it generates high quadriceps activation.
2. Include hip hinge movements (deadlifts, good mornings, RDLs, hip thrusts). The deadlift is a hip-hinge movement, meaning it will target the posterior muscles (glutes, hamstrings).
3. Include compound exercises that allow heavy loads. This is crucial. Squats and deadlifts allow large loads, which place a lot of stress on the leg muscles. This means that only doing leg extensions or bodyweight lunges won’t build the muscle you want. Ensure you use compound exercises that allow heavier loads.
4. Ensure you have movements to mimic the stress placed on the core. Of course, the deadlift and squat are lower-body exercises. However, one reason they’re such great exercises is that they train the entire body, including the core.
5. Applying progressive overload over time. At the end of the day, applying progressive overload with greater demand over time will dictate your leg growth. (Nóbrega et al., 2023)
When You Might Need Alternatives To The Squat & Deadlift
There are numerous reasons why a person might not want to include the squat and Deadlift in their programs.
Mobility issues: Limited ankle or hip mobility makes deep squats challenging.
Past injuries: Low-back or knee injuries flare up under heavy loads.
Comfort & preference: You simply might not want to. Fair enough.
Technical: Some may feel they can’t perform them safely.
In these cases, smart alternatives can keep you progressing. With that said, the correct alternative will largely depend on why you need one.
Do you have mobility issues?
Past injuries? In your knees, back, and shoulders?
Do you just feel uneasy performing them?
How To Build An Excellent Leg Workout (Without Squats Or Deadlift)
If you skip traditional squats and deadlifts, here’s what you need to ensure you get a full-rounded lower body workout.
Primary squat pattern: This will be treated as the squat’s replacement. This means it will be the heaviest movement and your primary focus when applying progressive overload.
Primary hinge pattern: This will be treated as the deadlift replacement. This means it will be the heaviest movement and your primary focus when applying progressive overload.
One lunge pattern: A unilateral pattern is always crucial for complete lower-body development
Accessory lifts: split squats, step-ups, hamstring curls, and calf raises.
Sample Leg Day – Hypertrophy Based(No Squat or Deadlift) :
Belt Squat- 4X8-10
Romanian Deadlift- 4X8-10
Split Squats- 2X10-12 each leg
Leg Press- 2X15-20
Hack Squat- 2X15-20
Seated Hamstring Curl- 2X10-12
Standing Calf Raise- 3X12-15
Sample Leg Day – Strength Based (No Squat or Deadlift) :
Raised Deadlift – 4X4
Safety Squat Bar- 3X6-8
Dumbbell RDL- 3X8-10
Walking Lunges- 50
Leg Press – 5X10 60s rest
Farmer Carry- 5X10m (Ramp up to max weight)
Sample Leg Day – Beginner/Rehab Based (No Squat or Deadlift)
Goblet Squat- 3X8-10
Leg Press- 3X8-10
Step-Ups- 50
Leg Curl- 2X12-15
Leg Extension- 2X12-15
Sled Push/Pull -5X10m
5 Best Squat Alternatives
If back squats don’t work for you, here are five squat alternatives that still build size and strength:
1. Safety Squat Bar (SSB) Squat
Bar position reduces shoulder stress.
Keeps the torso more upright, sparing the lower back.
Great for lifters who still want to lift heavy with a similar movement pattern but have some shoulder or mobility issues, or want to take stress off their back.
2. Trap Bar Squat
A hybrid between squat and Deadlift.
Less knee flexion, which can be altered by raising the weight (less knee flexion) or raising the lifter (more knee flexion).
Allows a more upright torso position, which is easier on the spine.
Excellent for trainees who still want to lift heavy but have knee issues or don’t like heavy loads on their back.
3. Leg Press/Hack Squats
Allows heavy loading without balance or back strain.
Perfect for high-volume hypertrophy training.
Allows different foot positions to target different muscles.
Perfect for anyone. It removes a lot of stress from the back and allows heavy loads to be safely handled.
Research has shown that there are no significant differences in functional outcomes between the squat and leg press (Rossi et al., 2016)
4. Belt Squat
Loads the hips instead of the spine.
Builds quads and glutes without taxing the lower back.
Ideal for those with back injuries
Research has shown that leg activation between the squat and belt squat is very similar (Gulick et al., 2015).
5. Goblet Squat
Excellent teaching tool for squat form.
Encourages depth and posture.
Ideal for beginners or those handling lighter accessory work.
4 Best Deadlift Alternatives
Here are some of the best deadlift alternatives. Compared to the back squat, there tend to be fewer options for a direct alternative to the conventional Deadlift.
Therefore, many alternatives are simply exercises that try to replicate the hip hinge.
Deadlift replacements are more complex since nothing perfectly mimics pulling from the floor. Instead, you can train the hip hinge pattern with these alternatives:
1. Trap Bar Deadlift
Easier to learn than the conventional Deadlift.
Puts the lifter in a safer, more upright position.
Still allows heavy loading for strength and size.
Perfect for anyone who wants an exercise that’s less technical and demands less mobility. Just be sure to perform with the knees back.
2. Block Pull / Rack Pull
Deadlift performed from blocks or pins.
A shorter range of motion reduces mobility demands.
Focuses on lockout strength and glutes.
Awesome for anyone who simply lacks the mobility to get down to a barbell.
3. Romanian Deadlift (RDL)
Emphasizes hamstrings and glutes.
Less spinal loading than pulling from the floor.
Fantastic for posterior chain hypertrophy (Delgado, et al. 2019)
Perfect for those who want a great posterior workout without needing to lift as much weight.
4. Barbell Hip Thrust
Maximizes glute activation and growth more directly than squats or deadlifts.
Strengthens hip extension power, improving sprinting and jumping performance.
Builds posterior chain strength while minimizing spinal load compared to heavy deadlifts (Delgado, et al. 2019)
5 Awesome Leg Exercises Everyone Should Use
In addition to the leg exercises above that replicate the movements, there are other great leg exercises that you should definitely use as well.
1. Farmer / Frame Carry
Strengthens quads, hamstrings, and glutes while walking under load.
Builds hip and core stability for better lower-body power.
Improves gait mechanics and leg endurance.
2. Sled Push / Pull
Trains explosive drive through quads, hamstrings, and glutes.
Builds leg strength and conditioning without eccentric stress (joint-friendly).
Boosts acceleration, sprint power, and overall lower-body endurance.
3. Step-Ups
Targets quads and glutes through a full range of motion.
Improves single-leg balance and hip stability.
Enhances functional strength for climbing, sprinting, and jumping.
4. Split Squats
Builds quads, glutes, and hamstrings with emphasis on single-leg strength.
Improves hip stability and balance by forcing one leg to work independently.
Allows a deep range of motion for muscle growth without heavy spinal loading.
5. Lunges
Strengthens quads, glutes, and hamstrings dynamically through walking or stepping.
Enhances athleticism by training balance, coordination, and stride power.
Develops unilateral strength and corrects leg imbalances.
FAQ
1. Are Squats And Deadlifts Dangerous?
Absolutely not, assuming you follow some basic safety guidelines. This includes things like building a strong foundation, focusing on form, and using overload in a slow and progressive manner.
2. Are Squats And Deadlifts Enough For Legs?
On the flip side of this article’s question, the other issue is whether deadlifts and squats are all you need. Yes. If the only leg exercises you performed for the rest of your life were squats and deadlifts, you would have some impressively strong legs.
3. Can You Squat And Deadlift On The Same Day?
Squatting and deadlifting on the same day can work for the right people, so there’s no general rule. The largest factor is going to be the trainee’s experience level and the loads lifted. Performing both can be very fatiguing for an individual. Therefore, once lifters get to an intermediate level and start lifting heavier loads, performing both could be too much.
References
Delgado, J., Drinkwater, E. J., Banyard, H. G., Haff, G. G., & Nosaka, K. (2019). Comparison between back squat, Romanian deadlift, and barbell hip thrust for leg and hip muscle activities during hip extension. Journal of Strength and Conditioning Research, 33(10), 2595–2601. https://journals.lww.com/nsca-jscr/fulltext/2019/10000/Comparison_Between_Back_Squat,_Romanian_Deadlift,.1.aspx
Gulick, D. T., Fagnani, J. A., & Gulick, C. N. (2015). Comparison of muscle activation of hip belt squat and barbell back squat techniques. Isokinetics and Exercise Science, 23(2), 101–108. https://journals.sagepub.com/doi/abs/10.3233/IES-150570
Nóbrega, S. R., Ugrinowitsch, C., Pintanel, L., Barcelos, C., Ribeiro, A. S., Ritti-Dias, R. M., & Libardi, C. A. (2023). Muscle hypertrophy is affected by volume load progression models. Journal of Strength and Conditioning Research, 37(1), 61–67. https://pubmed.ncbi.nlm.nih.gov/36515591/
Rossi, F. E., Schoenfeld, B. J., Ocetnik, S., Young, J., Vigotsky, A. D., Contreras, B., Krieger, J., Miller, M., & Cholewa, J. (2016). Strength, body composition, and functional outcomes in the squat versus leg press exercises. The Journal of Sports Medicine and Physical Fitness. , 58(9), 1191–1198. https://pubmed.ncbi.nlm.nih.gov/27735888/
