You should have hip mobility and lower body strength to carry out daily activities like walking, bending down to pick up things or just standing up from your seat. The glutes, not only give you an attractive body but also helps in different forms of physical exercises. Hip extensors include thighs adductor muscles and hamstring which helps hip to extend during gait. If you want to have lower body strength, hip extensors must be in fit condition.
6 Lower-body Exercises To Do Instead Of Squats
When you have lower body strength, it gives power to your whole body. However, if you lack proper hip strength, you may suffer from a severe back injury while doing normal daily works. Therefore, it’s important to have strong glutes for an appealing body and minimizing back injury risk.
Squat is undoubtedly one of the best exercises to strengthen your lower body. But, when you are suffering from back injury, knee injury or ankle injury, it’s not possible to perform squats. Other times, you may not want to do squats and prefer other lower body exercises instead. Fortunately, you have lots of other exercise options that can be as effective as squats.
Exercises To Do Instead Of Squats
Before you start working out for the lower body, you should know your limitations and other injuries that can have a bad effect on the body. Once you are sure of the exercise routine, then only you should proceed forward. Here are 6 lower body exercises to do instead of squats:
1. Glute Bridge
It is one of the simplest and easiest forms of exercise to replace squats. In this exercise, hip extensor muscles are used in such a way that there is no pressure at your back and knees. You can do the exercise on a floor or bench and even add some weights to increase the difficulty level. Firstly, lie down on the floor facing the ceiling with knee high. Then, lift your hip slowly by pressing the heel into the floor. Make sure to keep low back stable while the hip is moving up and down. Try the exercise until you feel fatigued.
2. Step Ups
This exercise helps to create and extend the dynamic stability of hips by using all the muscles in the hip area. You can use a box which has a lower height than your knee. Now, you have to place your right foot on the top of the box and push your left foot into the box. When you reach the top, hold your left knee in the air and then slowly back on the floor. Repeat the steps for several times before changing the legs. You can also hold dumbbells if you want an intense workout.
Deadlift or Romanian deadlift is yet another simple exercise routine that can build lower body strength. In the standing position, keep your back flat with abs and feet touched together. Then slowly bend down your upper body in a straight position, not bending the knees. Here, your hips work as a hinge to move your upper body. You can also use dumbbells or barbells while doing this. Repeat 2-3 sets of 12 reps for a good start.
4. Rear lunges
The exercise includes stepping backward which cuts out the risk of forwarding movement from the knee. Stand with feet together and hip wide apart. Now, step back with your right foot and slowly lower it on the ground slightly leaning forward. Then, press your left foot into the floor and come back to the standing position like before. Repeat the exercise into different sets while switching the legs.
5. Kettlebell swing
Kettlebell swing is an effective lower body exercise but you have to make sure to do it correctly. Keep your feet hip-width apart with knees slightly bend and kettlebell between your legs. By pushing your buttocks muscles, press on the floor and pull the kettlebell in front of the body. To decelerate the movement, hinge forward while kettlebell falls back between the legs. Repeat the exercise but remember not to bend your back or squat knees.
6. Good Morning
Stand on one end of a resistance band with feet shoulder-width apart and wrap the other end around back of your neck. Keep your abs straight and knees slightly bend while you bend from hip to make your upper body parallel to the floor. Hold for a few seconds before getting back to the startup position.
The above-mentioned exercises can be very helpful if you don’t want to do squats. Try some of these techniques and see the result for yourself.