Squats are a staple of almost every strength and conditioning program. But if pain keeps you from doing them, it's important to try variations and alternatives that don't put you in discomfort. In this video, Logan Christopher of Legendary Strength offers solutions to overcoming pain during squats.


Pain can come from several factors, so unless you have specific candidates for the cause, examine your usual squat routine and see how you can change it. For example, if you regularly do barbell back squats and they cause you pain, change your stance and switch to a front squat instead. 


Here are some other good options:


  • Kettlebell goblet squats
  • Basic bodyweight squats
  • Hindu squats


Sometimes, simply playing around with how you squat will unlock new pain-free possibilities. But if you have a injury, it is best to back off from intensive lower body exercises until the injury heals. Finally, if squats in particular seem to be completely out of bounds for you, look into other movements, such as lunges and deadlifts. Pain should never be a barrier to your training.


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