The Back Squat Obsession
Walk into almost any gym and you’ll hear it:
“How much do you squat?”
For decades, the back squat has been treated like the badge of honour — the “king of exercises,” the lift that supposedly defines whether you’re strong or not. But here’s the uncomfortable truth: for most people, the back squat isn’t necessary. In fact, it can be one of the least intelligent ways to train.
At Adaptive Strength, we’re not anti-strength, and we’re not against hard training. But we are against forcing everyone into a movement pattern that doesn’t fit their body, their goals, or their long-term health. Strength training should build you up, not break you down.
The Overreliance Problem
So why do back squats still dominate so many programs?
- Tradition & Ego: “This is how we’ve always done it.” Plus, let’s be honest — loading up a bar and posting big squat numbers feeds the ego.
- Misconception of Strength: Many people still equate strength with barbell numbers, not how well they move, how resilient their body is, or how it translates into sport or life.
- Coach’s Bias: Too often, programs reflect what the coach likes to do, not what’s best for the client.
The problem is, doubling down on the back squat doesn’t always make people stronger — it often just makes them better at compensating, until the compensation turns into pain or injury.
For most athletes, most adults, and especially anyone who trains for health and longevity, the back squat is a square peg in a round hole. There are smarter ways to build strength that are safer, more transferable, and more effective.
What’s the Risk with Back Squats?
Injury Potential
The back squat is one of the most commonly linked exercises to back pain. Heavy spinal loading, poor technique, and years of “just getting the reps done” often add up to serious issues. Unlike front-loaded squats, which tend to force good mechanics, back squats allow you to squat poorly for months before your back finally gives out.
Compensations & Mobility Limits
Good squats demand great hip and ankle mobility. Most people don’t have that. Instead, they borrow movement from the spine — butt tuck at the bottom, lumbar extension to stay upright — and wonder why their back feels sore.
Poor Transfer to Sport
Most sports skills — running, cutting, jumping — are single-leg or split-stance. Very little in life or sport is done with both feet planted, braced, and moving together. Training only with bilateral lifts like the back squat misses the mark for performance.
Quad-Dominance, Poor Glute Activation
Strong quads are great — but if glutes don’t fire properly, athletes pay the price in hamstring strains, hip pain, and even knee issues. Back squats often let quad-dominant lifters “get away with it,” reinforcing imbalance.
Shoulder & Tall Athlete Limitations
Poor shoulder mobility makes racking the bar uncomfortable — often leading to compensations in the lower back. And for tall athletes, long femurs make back squats a nightmare of forward-leaning frustration. Square peg, round hole.
Smarter Alternatives to Build Real Strength
So if the back squat isn’t the king, what is? At Adaptive Strength, we look for exercises that are safer, smarter, and carry over into life and sport.
1. The Goblet Squat
This is our go-to. Simple, self-correcting, and brutally effective. By holding the kettlebell in front, you:
- Stay upright (better posture, less spine load).
- Build serious core strength — the weight in front lights up your abs as much as your legs.
- Can’t cheat: if your form is poor, the weight wins.
For most people, the Goblet Squat delivers more functional strength than chasing heavy back squat numbers ever will.
2. Double Kettlebell Front Squat
A step up from the Goblet Squat, this variation builds tremendous strength and stability while still keeping the spine safer. The upright torso, deep squat depth, and front-loading mean your core and glutes can’t hide.
3. Single-Leg Training
Split squats, rear-foot-elevated split squats, step-ups, and single-leg deadlifts all dominate our programming. Why? Because life and sport happen one leg at a time. These exercises build balance, pelvic stability, and powerful hips — with less spinal stress.
4. Trap-Bar Deadlifts
If we want heavy bilateral loading, the trap bar is our tool. It’s easier to learn, allows for big loads, and keeps the lift more joint-friendly than traditional barbell deadlifts or back squats.
5. Core Stability & Glute Activation
Instead of crunches, we train the core to resist movement — anti-extension, anti-rotation. Add in glute-focused work like hip thrusts and carries, and you’ve got a recipe for resilience.
The Adaptive Strength Difference
At Adaptive Strength, we don’t follow tradition for tradition’s sake. We build programs around what actually works for the individual in front of us. That means:
- Mobility First: If you can’t move well, we don’t pile load on top.
- Function Over Ego: Numbers don’t matter if you can’t move pain-free and confidently.
- Safer, Smarter Squats: Goblet Squats, Double KB Front Squats, and single-leg variations take priority over chasing heavy back squat PRs.
- Real-World Carryover: We train for life, sport, and longevity — not just to put a number on the board.
Redefining Strength
Strength isn’t defined by how much you can back squat. It’s defined by how you move, how resilient your body is, and how well your training supports your goals outside the gym.
You don’t need to back squat to be strong. You need to move well, train smart, and progress with purpose. That’s how you get stronger, safer, and better for the long haul.
Curious about how we build strength differently at Adaptive Strength?
👉 Book a Free Consult and experience smarter strength training for yourself.
