💪 6 Squat Alternatives for Stronger Legs

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Here’s what we’ve got for you today:

  • Squat variations to improve functional fitness and protect your back 

  • Arnold Schwarzenegger’s arm workout broken down for all experience levels

  • Our look back at the career of Ms. Olympia Andrea Shaw


Squat Alts 

Credit: Olena Yakobchuk / Shutterstock

The back squat reigns supreme as one of the most powerful movements in the exercise repertoire, but there are times when you’ll want to shake up your leg day with some alternative versions. These variations help accommodate injuries and target different lower body muscles, amplifying overall fitness parameters.

That’s why we’ve broken down some effective alternatives to barbell squats. Integrating unilateral exercises like the Bulgarian split squat, for example, allows you to add variety to your training routine while enhancing knee, hip, and core stability and safeguarding your back against heavy loads. Explore six squat variations to incorporate into your leg workout this week.


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Arms by Arnold

Credit: @TechNoir / Giphy

Building a big ol’ pair of arms is the goal of, well, probably everyone on our newsletter list. And who better to seek advice on building impressive arms than the legendary Arnold Schwarzenegger?

Below, we delve into the arm workouts that catapulted Schwarzenegger into the annals of bodybuilding history. See how "The Austrian Oak" honed his physique during the competitive season, incorporating superset exercises for triceps and biceps. Moreover, discover his rigorous off-season arm routine, featuring heavier weights. And fear not if you don't possess Schwarzenegger's genetic prowess! We’ve tailored his workouts below to accommodate lifters of all levels — beginners, intermediate, and advanced.


The Shaw Dynasty

Credit: @mzprettymuscle / Instagram

Andrea Shaw emerged as a rising star a few years back, stealing the spotlight at the 2020 Olympia and reinvigorating women's bodybuilding, which had declined in the late 2010s. Looking ahead to the 2024 season, she's already clinched four consecutive Ms. Olympia titles and she’s not slowing down anytime soon.

In the article below, learn how Shaw is revolutionizing women's bodybuilding and how she rose to become one of the most prominent faces in the sport. Immerse yourself in Shaw's off-season back workout as she strives to solidify her position among the few women who have achieved five Ms. Olympia titles. 


Return of the GOAT

Credit: Chris Bumstead / YouTube

  • CBum is already preparing for the 2024 Olympia. See how he’s training to defend his Classic Physique title. 

  • Mike O’Hearn joined Classic Physique bodybuilder Breon Ansley for some quad training. Watch how Ansley is growing his quads for the 2024 Arnold Classic. 

  • Do you want to take your hammies to new heights? Then you’ll want to learn how to perform good mornings.