As beneficial as squats may be, they’re not for everyone.
Squat alternatives offer a different way to work the muscles of your lower body.
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10 squat alternatives to work your lower body
1.
fitness instructor
Theyre performing one of the best squat alternativeship bridges!
According to Jenny, this movement is great for working your glutes and hamstrings.
PErform as many as feel comfortable for your body.
That said, three sets of up to 12 reps is ideal.
How to do a bridge, the right way:
2.
Single-leg bridge
Once you master a hip bridge, its time to make it more challenging.
And, according to Jenny, a single-leg bridge is the perfect next step.
Side-lying leg lifts
Here we have a move that thats relic of the 80s yet totally relevant today.
Despite its retro nature, it has modern benefits.
fitness instructor
Namely, Jenny says that it strengthens your abductors, including both your gluteus medius and gluteus minimus.
Lie on your side with your spine parallel to the long edge of your mat, says Jenny.
Pike your legs forward to the top corner edge of your mat.
Lift your top leg to hip height.
Lift up a few inches and then return to hip height.
Clamshells
Here we have another squat alternative thats been around for decades.
Like a lying leg lift, clamshells work your abductors.
Lie on your side with your spine parallel to the long edge of your mat, Jenny instructs.
Bend your knees and kick your heels slightly toward your glutes.
Squeeze your heels together.
Lift and lower your top leg without losing connection at your feet.
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Reverse lunges
Looking to target more than just your glutes?
Stand tall with your feet hip-width apart, she says.
Step backward and bend both knees until both legs make a 90-degree angle.
Drive through your front heel and return to the starting position.
you’re able to perform this movement for reps or time.
Either way, it will give you the booty burn youre looking for.
How to do a reverse lunge:
6.
Again, she says to begin by standing tall with your feet hip-width apart.
Step out to the side and bend the leg youre stepping on, she says.
Straighten your opposite leg and keep the majority of the weight over your bent leg.
Press off your primary foot and return to the starting position.
Deadlifts
you might perform this squat alternative with a barbell or with dumbbells in each hand.
For accessibilities sake, Jenny shares how to perform the movement with free weights.
Engage your glutes as you return to standing.
Performing this movement will strengthen your hamstrings, glutes, hips, core, and back.
In that way, its not only a squat alternative but an optimal full-body exercise.
Single-leg deadlift
If you want to focus on enhancing your balance, consider single-leg deadlifts.
Stop when your head and your heel are in one horizontal line.
Drive through your standing heel and return to the balanced position.
Learn to do a single-leg deadlift:
9.
Weighted kick-ups
Some squat alternatives can even work your upper body.
Come to all fours, she begins.
Place your hands under your shoulders and your knees under your hips.
Place a weight behind your knee and kick your heel towards your pelvis to lock the weight in place.
Raise your thigh away from the floor while engaging your core.
Squeeze your glutes at the top and then control your leg back down to the starting position.
Foldover
This barre-inspired movement is a killer for your core and glutes.
Walk your legs back until your head is in line with your hips, she says.
Lift one leg straight back behind you and soften your supporting leg.
When performing this move, its imperative to keep your core tight and your back uninvolved.
And there you have it, 10 squat alternatives that you could perform from just about anywhere.
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