Alternative to back squat

[ScorpioRising83]

I'm back at the gym after many months away after breaking my upper arm at the beginning of the year. This was followed by a frozen shoulder, which I've got about 90% mobility back in. My arm healed at a slight angle towards the front, so there's a bump in the bicep area.

I'm getting back into compound lift and doing well with DL, bench, rows ect but I cannot seem to back squat. I don't know if it's shoulder mobility or the weird angle my arm healed at but it's really uncomfortable to hold a bar on my shoulder on that side. My arm won't seem to go at the correct angle.

I'm going to keep working at this, I'm getting support once a week with one of the trainers.

My question is, is there a good alternative to the back squat? I do front squats with a dumbbell but it just... doesn't feel the same.

Front squats with a bar. Crossed arms. https://images.app.goo.gl/vLDKLVENkfoQr67w6. You probably can't go as heavy as it's harder!

Or if you're feeling brave, Zercher squats... https://www.trainheroic.com/blog/how-to-zercher-squat-one-exercise-to-rule-them-all/

Front squats ? I hate them but you could come to love them if you can't do back squats. Or Zercher squats.

Do you belong to a gym with a leg press? Or even a hack squat machine (body builders use these a lot). These will do the work on hamstrings, quads and glutes.

My Stronger by the Day programme by MegSquats is programming squats quite a lot but also offers substitutes I've suggested above, and also goblet squats - could your shoulder manage that ?

Also hip thrusts - if you're focusing on the glute gains.

Thanks for the tips, gonna try the Zercher with the bar only when I've got someone with me.

Goblets, yes I think that's what I've been doing with the dumbbell.

I do use the leg press but it doesn't engage my core in the same way. The hip thrust machine in my gym is uncomfortable. The one at my previous gym was much better but they played silly buggers over the ladies changing rooms so I left in a strop.

Gonna try to learn the thrust with a plate and a bench instead.

I'm just pissed because my back squat used to be my heaviest lift!

It really depends why you're doing the back squat in the first place. I wouldn't say anything that loads at the front is equivalent as it's loading your body differently. But then my training is very specific. Does your gym have a squat safety bar? That is closest and is useful for people without good shoulder mobility.

Hack squat machine, leg press, leg extension.