Squats just not cuttin' it....

[SocialPath]

Pop quiz!

What's a good 'level up' alternative to squats?

As can be seen in my workout thread, I've been including squats in my workout, but I feel like they're just not...doing it for me...?

They're just too easy I think, like I don't feel like I'm accomplishing anything by doing them. Even with a 17 lb. backpack, I've been doing over 40, and feel like it's an indicator that I need to level up, but I feel like packing my backpack with more stuff will only do so much.

So. Do you guys have any recommendations for a similar exercise that may be a little more challenging? I want to make as much progress as possible while I'm still not burnt out, so would welcome any advice!

YOU GUYS ROCK!

[azsf]

low bar barbell squats, 5 sets of 5 starting with just the bar. add 2.5-5kg every workout.

if you don't have access to barbells, you can work your way towards pistol (1-legged) squats, try jump squats/burpees, or find something heavier than your backpack to hold onto.

[bigm141414]

Pistol Squats (One legged version). I take it you have no access to a gym with barbells?

[SocialPath]

You take it correctly! I'll have access to a (slightly) far away gym next month, but generally speaking, I prefer to use only what's in my apartment, and weights aren't in my budget (yet). Pistol squats, eh? To YouTube I must go, to see these alleged 'pistol squats'!

[Sloth the Enduring]

Are you going all the way down when you squat, or at least past parallel? You could also slow the tempo to make them harder.

[Elastigirl]

Pistol squats, prisnoer squats with hands behind head or above head, jump squats

[dragonlyre]

Ass to the grass...3xfailure

[Sphynx]

I would recommend the Hack squat, so long as you have healthy knees.

If they're not hard enough, just hold your backpack in your hands instead of a kettlebell, 17 lbs. should be plenty to start with.

Also, kudos on the backpack. I did that exact thing when I was starting and had no equipment.

[Gainsdalf the Whey]

For body weight only, I'd work toward pistols for strength. If you're interested in endurance, I'd say jump squats. Burpees are also good, but the push up component tends to be the biggest limiter here.

None of these are as good as barbell squats of course.

[Horsedog]

What's your goal? That's a big (probably the biggest) factor in determining what your training should look like?

[Waldo]

For body weight only, I'd work toward pistols for strength. If you're interested in endurance, I'd say jump squats. Burpees are also good, but the push up component tends to be the biggest limiter here.

None of these are as good as barbell squats of course.

If pistols are too easy you can weight them (it actually makes the balance easier) and/or do shrimp squats. Pistols can also be done explosively as jump squats, as can shrimp squats.

An underrated leg workout is full bore sprinting, especially uphill. Somewhere in the 80-150m area, where you've got about a 12-20 second run, long enough to fully exhaust your C-P system, short enough that you can give 100% effort from popping out of your stance to crossing the line. Also including long enough rest (5 minutes or so) between runs to fully recharge your energy systems so that every run is fast and at peak power with 100% effort. A few of these really crush you physically and develop bigger, stronger legs capable of a high power output. Plus they are fun. Over time you should see tangible performance increases as your strength increases, in the form of faster and faster times.

[WizardTrip]

Yep, pistol squats for BW stuff for sure!

Or improvise with weight for goblet squats. Load up your bag (or even an old purse maybe.... fashion forward kettlebell??) with bricks, etc; and perform goblet squats adding as much weight as the bag can hold.

[Corbab]

Jump squats are monsters if you do enough of them. I've worked up to 200 continuous, and 200 regular squats at a 2 second cadence. I'll +1 the pistol squats too. Jump-offs are a personal favorite: get a low box (~18 inches), step up with one leg, and explode upward. Great for your legs, and works the stabilizers, too.

[Corbab]

Jump squats are monsters if you do enough of them. I've worked up to 200 continuous, and 200 regular squats at a 2 second cadence. I'll +1 the pistol squats too. Jump-offs are a personal favorite: get a low box (~18 inches), step up with one leg, and explode upward. Great for your legs, and works the stabilizers, too.

[TinkG6]

I've done the one legged squats which are intense. And then i do these squat and a halves (I dont know official name) - squat down, come half way up, squat back down and then come all the way up in all one quick fluid motion. Seems simple at first but once you get a few in you start to feel the burn.