Goblet squats, safety bar squats, and dumbbell split squats are effective alternatives to heavy back squats, offering similar benefits with reduced strain. These exercises improve core strength and posture, are shoulder-friendly, and minimize back strain, diversifying lower-body workouts and enhancing overall strength and stability.

The posterior chain, encompassing hamstrings, glutes, and back muscles, is paramount for strength and performance. Neglect in standard workouts creates imbalances. Deadlifts, squats, and targeted exercises are vital. Professional guidance ensures a holistic approach, preventing injuries and enhancing overall well-being. Prioritise posterior chain training for optimal fitness.