The back squat used to be the back bone of every program, until people started to injure themselves and/or became a "half repper" and cheat yourself in thinking you are progressing....
I'm not bashing on the back squat nor am I proclaiming you need to stop back squatting. I just think personally there are safer, and more challenging single leg exercises you could use when training and training clients for their goals.
For example. Sometimes you won't have a spotter for a heavy back squat, and you end up crushed underneath the bar like a pancake.... Not a good scene at a public gym.
To be honest, unless you're a professional athlete, or competing in a power lifting meet, you don't need to back squat. Go down the safe route and really challenge yourself with these below.
1. Split Squats
2. Reverse Lunges
3. Walking Lunges
4. Single Leg Deadlift
5. Single Leg Squats to Bench/Pylo Box
6. Single Leg Step Downs
7. Rear Foot Elevated Split Squat
8. Full Pistol
9. Single Leg Skater Squats
10. Cross Over Step Downs
I put these in a certain order of progression. I know there can be a debate on which one is more difficult than the other, by adding load in the goblet position, offset position, and so forth. But for the sake of this article, don't be so critical and become an internet fitness guru, and enjoy what I did for you here.
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