Can’t squat? A trainer shares his top three glute-strengthening alternatives for those who experience knee or lower back pain

I love a squat. It was one of the first exercises I learned to do properly and it’s still how I track my progress with strength training. If I can hit a heavy weight after a fitness break, I’ve (hopefully) not regressed too much.

But for some people, squats are inaccessible, uncomfortable or simply not enjoyable.

Clif Marshall, senior director of coaching at D1 Training, tells Fit&Well he’s had to get creative and find squat alternatives regularly throughout his career.

“With players standing seven feet tall, dealing with injuries, or training in environments with limited equipment, I learned quickly how to build lower-body strength without relying on a standard squat rack,” he says.

You don’t have to be a pro athlete to need a squat alternative. Marshall explains that people with knee or lower-back pain, or hip and ankle mobility issues often avoid squats. Even something as simple as a lack of access to a proper squat rack or someone to check your form can be a hurdle.

Thankfully, there are plenty of other exercises you can do to effectively target your glutes and build strength.

“If the goal is glute growth and strength, hip thrusts, split squats and Romanian deadlifts can be just as effective—sometimes even better—because they isolate the glutes more and remove mobility barriers,” explains Marshall.

Here’s how to perform them:

1. Hip thrust

Image credit: D1 Training

Image credit: D1 Training

Sets: 1-3 Reps: 15-20

Marshall says this exercise directly loads the glutes at full hip extension, involves more glute activation than a squat, and is easier to learn.

How to do it:

• Sit on the floor with your upper back resting against a bench and your feet flat on the floor, hip-width apart.
• Rest a heavy dumbbell on your hips.
• Drive through your heels and lift your hips until your torso and thighs form a straight line.
• Squeeze your glutes at the top, then lower under control.

2. Split squat

Image credit: D1 Training

Image credit: D1 Training

Sets: 1-3 Reps: 10-12 each side

Marshall says this exercise promotes single-leg strength and deeper hip flexion, which can help you work on your balance, control and power.

How to do it:

• Start with your feet hip-width apart, holding a dumbbell by your chest.
• Step one foot back so you are in a staggered stance—this is your starting position.
• Bend both knees to 90°, keeping your front knee over your ankle.
• Push through your front heel to return to standing, remaining in the staggered stance.
• Complete all your reps on one side, then switch sides.

Romanian deadlift

Sets: 1-3 Reps: 12-15

“This exercise targets the glutes and hamstrings through a big hip-hinge stretch,” says Marshall. “It is ideal for building strength, muscle development and improving posterior chain performance.”

How to do it:

• Stand with your feet hip-width apart, holding dumbbells in front of your thighs, palms facing you.
• Bend your knees slightly and hinge at your hips, sending your buttocks back as you lower the weight to mid-shin level.
• Maintain a flat back and keep the weight close to your legs throughout the movement.
• Drive your hips forward to return to standing, squeezing your glutes at the top.