If the gym is crowded and you can’t do squats, what can you do instead?

If the gym is crowded and squats aren’t possible, you can try these alternative exercises that target similar muscle groups (quads, hamstrings, glutes, and core):

1. Goblet Squats – All you need is a dumbbell or kettlebell. Hold it close to your chest and squat down, focusing on maintaining good form.
2. Lunges – Walking lunges, stationary lunges, or reverse lunges work the legs effectively. If space is limited, stationary lunges are a great choice.
3. Split Squats – Use a bench or platform to elevate your back leg and perform Bulgarian split squats. They target the quads and glutes intensely.
4. Step-Ups – Find a bench or a stable surface to step onto, driving through your heel to engage your glutes and quads.
5. Leg Press Machine – If a leg press machine is available, it’s a great alternative that allows you to target similar muscles with adjustable resistance.
6. Hack Squat Machine – If there’s a hack squat machine in the gym, it provides a similar movement pattern to squats while reducing the need for balance and stabilization.
7. Smith Machine Squats – If a squat rack is taken, but the Smith machine is free, you can perform squats on it for a similar movement, though it requires less stabilization.
8. Dumbbell or Kettlebell Deadlifts – If barbells aren’t accessible, using dumbbells or kettlebells for deadlifts can effectively target the posterior chain (hamstrings and glutes).
9. Hip Thrusts – Use a bench and a dumbbell or barbell to perform hip thrusts, which are excellent for glute development.
10. Bodyweight Squats or Jump Squats – If no equipment is available, bodyweight squats or jump squats are simple and effective alternatives that can be performed almost anywhere.

These exercises can keep your leg day on track when your preferred squat setup isn’t an option.