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Back Squats Are Not the Enemy When experts recommend replacing back squats with single-leg movements to avoid pain, they're treating the symptom, not the cause. Back squats are an essential functional movement that builds capacity across all aspects of fitness. When they cause pain, the solution isn't to abandon them but to scale the load, fix your technique, and address gaps in your overall program. For lifelong health and fitness, the answer is simple: squat more, more often.