10 Best Alternatives to Squats and Deadlifts (Joint-Friendly)

Getting leaner doesn’t mean you need to beat yourself up in the gym.

When I first started coaching, I thought barbell squats and deadlifts were non-negotiable. I plugged them in almost every client’s workout.

But in over 17 years of coaching I’ve learned that while they’re incredible lifts, they’re not required to get strong, build muscle, or drop body fat—especially if you’re over 40.

I didn’t remove them from the toolbox. Not every client responds poorly and some goals require training in these lifts.

But, more often than not, I choose different exercises. 

Before we go on, don’t mistake avoiding heavy barbell squats for not knowing how to squat correctly. 

The ability to do a deep bodyweight squat and hip hinge (the base pattern of a deadlift) is vital for a lifetime of pain-free movement. You should train and maintain those patterns throughout your lifetime. 

But you don’t need a barbell to teach your body these patterns—or to build strength once you’re confident.  

What Makes an Exercise the “Right Fit”?

So, what makes an exercise a good fit for you? There are a few rules to check off.

First: the movement should be pain-free under load.

This isn’t the marines. “No pain, no gain” doesn’t help you build more muscle or get stronger — it just leads to injury and months of missed workouts.

Second: you should feel the target muscles working during the exercise.

While research debates how much the “mind-muscle connection” matters, it’s still a useful filter: how an exercise feels can help you pick the right ones for your body.

For example, if you’re doing a squat variation, you want to feel it in your quads, hamstrings, and glutes. If you mostly feel it in your lower back — and you’re sure your technique is solid — it’s probably not the best fit for you.

In short, a good exercise fit:

• Is pain-free under load
• Lets you feel the right muscles working
• Builds strength without beating up your body

Use these rules as a guide, and you’ll find movements that not only fit better — they’ll get you stronger, faster, and help you train for a lifetime.

With that in mind, here are some of my go-to replacements for barbell squats and deadlifts.

If you’re dealing with nagging aches, limited mobility, or just want lower-stress training options, these 10 alternatives (plus a few bonus moves) are for you. You’ll still build serious strength — without beating up your joints

10 Alternatives to Squats and Deadlifts That Build Strength Without Pain

Alternatives to the Barbell Back Squat

Low Box Step-Ups – Don’t sleep on this deceptively simple move. A low box allows you to load up the weight. Plus, if your hips are tight a low box step up keeps you within a range of motion your hips can handle (and that protects your lower back). 

Dumbbell Box Squat  – This move will work the legs and help you work on a deeper squat by improving your hip mobility. If your hips are stiff, try spinning your toes out a little bit. 

Once the Dumbbell Box Squat feels good – and you’ve added some load – try Heel Elevated Goblet Squats.  

Wall Hack Squats – Training at home? This exercise will smoke your quads (the front of your legs) while sparing your back. 

Front-Foot Elevated Split Squats – Start here when split squatting. Elevating your front foot unloads the front leg and makes it easier to learn the movement. 

Then, makes things more spicy with everyone’s favorite move to hate, the Rear-Foot Elevated Split Squat. 

Sled Pushing or Pulling – Push or pull it, both are joint-friendly ways to build serious lower body strength. My go-to training tool for clients over 40. 

Alternatives to Barbell Deadlifts

Box Split RDLs – Even if traditional RDLs feel great, a Kickstand RDL (or b-stance RDL) is a great way to boost hip mobility, develop single leg stability, and pump up the glutes. 

Supported Single-Leg Deadlifts – Single-leg Deadlifts are a fantastic move for your hamstrings and glutes. But the limiting factor often isn’t your strength, it’s your balance. Use a support to shift the focus to challenging loads and quality movement. 

Tall Kneeling Good Morning – While a Barbell Good Morning might not feel great on your lower back, Tall Kneeling Good Mornings helps you train the lower back and hamstring with far less shear stress on the lower back. 

Hamstring Curls (Machine, Swiss Ball, TRX, Sliders) – Easy on the knees and functional, you should get a steady diet of hamstring curls in your workout. Oh, and this is where machines shine. 

Kettlebell Swings – If you haven’t learned how to do a proper swing, they could potentially tweak your back. But, that’s like saying picking up a laundry basket is bad for your back (it’s not). Do it the wrong way, and anything can happen.

With kettlebell swings, the key is the path of the kettlebell. If you’re letting the bell drift down towards the ground (and not swinging it under your butt), you’ll put more stress on your lower back. 

And don’t limit yourself to square stance, or bilateral, swings. Try mixing up your stances to unlock more mobility and athleticism. 

Training should build you up, not beat you down.

Heavy squats and deadlifts are powerful tools — but they’re not the only ones. If your goal is to get leaner, stronger, and stay active for decades to come, mastering better versions of squats and hinges for your body is what really matters. 

If you want expert help building a strength plan that fits your body — pain-free and customized to your goals — learn more about Born Fitness online coaching.