CaloSign inSquat alternatives
Squats build the legs and glutes you use every time you stand up. If a deep squat feels unsteady, a chair to sit back to or a wider stance makes it easier while working the same muscles - and with sore knees, only go as deep as feels comfortable.
No equipment 3
Sumo squat
Wide stance, toes out, sit straight down.
Start with 2 × 10, build to 3 × 12.
Works: glutes and quads, with the hamstrings
Tempo: 2s down · 2s up
Chair sit-to-stand
Tap the chair lightly, stand without using the hands.
Start with 2 × 10, build to 3 × 12.
Works: quads and glutes
Tempo: 2s down · 2s up
Split squat
Back heel up, drop the back knee toward the floor.
Start with 2 × 10 each leg, build to 3 × 12 each leg.
Works: quads and glutes, with the hamstrings and calves
Tempo: 2s down · 2s up
Skip with sore knees.
With dumbbells 1
Goblet squat
Weight at the chest, elbows inside the knees.
Start with 2 × 10, build to 3 × 12.
Works: quads and glutes, with the core and hamstrings
Tempo: 2s down · 2s up
At the gym 4
Barbell back squat
Moderate weight, 2 reps in reserve - brace, sit between the heels, knees track the toes.
Start with 2 × 10, build to 3 × 12.
Works: quads and glutes, with the hamstrings, core and back
Tempo: 2s down · 2s up
Skip with lower-back pain, shoulder pain or neck pain.
Leg press
Feet shoulder width, lower until the hips start to lift, then press through the heels.
Start with 2 × 10, build to 3 × 12.
Works: quads and glutes, with the hamstrings
Tempo: 2s down · 2s up
Skip with lower-back pain.
Smith machine squat
Feet slightly forward of the bar, sit straight down, 2 reps in reserve.
Start with 2 × 10, build to 3 × 12.
Works: quads and glutes, with the hamstrings
Tempo: 2s down · 2s up
Skip with lower-back pain or neck pain.
Hack squat
Back flat on the pad, lower under control, do not lock the knees at the top.
Start with 2 × 10, build to 3 × 12.
Works: quads, with the glutes
Tempo: 2s down · 2s up
Skip with sore knees, lower-back pain or neck pain.
If something hurts
- With sore knees: Goblet squat, Sumo squat, Chair sit-to-stand.
- With lower-back pain: Goblet squat, Sumo squat, Chair sit-to-stand, Split squat.
- With shoulder pain: Goblet squat, Sumo squat, Chair sit-to-stand, Split squat.
- With neck pain: Goblet squat, Sumo squat, Chair sit-to-stand, Split squat.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
Workouts planned around you, free
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