10 Varieties of Squats Targeting the Lower Body

Despite the various benefits of squats, some individuals either do not enjoy doing them or lack the required range of motion to execute them safely and effectively.

Considering this, a founding instructor has put together a list of the top 10 squat alternatives to provide the burn you need to make leg day the most effective workout of your week.

The 10 Varieties of Squats Focusing on the Lower Body

1. Hip Bridge

Also known as the people laying down and performing the movement that resembles humping the air at the gym, hip bridges are considered one of the best squat alternatives. It is excellent for working the glutes and hamstrings.

To execute a hip bridge correctly, lie on your back with your knees bent and feet hip-width apart. Lift your hips in the air as far as possible while keeping your core engaged. Lower your hips back down to the mat to complete one repetition. Aim for three sets of up to 12 reps.

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2. Single-Leg Bridge

Once you have mastered the hip bridge, progression to a single-leg bridge adds more challenge. Follow the same steps as the regular hip bridge, but this time lift one leg straight into the air, keeping your core engaged throughout the movement.

3. Side-Lying Leg Lifts

An ’80s classic, side-lying leg lifts are effective in strengthening your abductors, including the gluteus medius and minimus. Lie on your side with your legs piked forward and lift your top leg to hip height.

4. Clamshells

Lying clamshells are another longstanding squat alternative that targets the abductors. Lie on your side, squeeze your heels together, and lift and lower your top leg without losing connection at your feet.

5. Reverse Lunges

Reverse lunges target the glutes, hamstrings, core, and quads. Step backward and bend both knees to a 90-degree angle, then return to the starting position by driving through your front heel.

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6. Side Lunges

Side lunges work the glutes, hamstrings, quads, and inner thighs. Step out to the side, keeping weight over the bent leg, then press off your primary foot to return to the starting position.

7. Deadlifts

Deadlifts can be performed with a barbell or dumbbells. Hold the weights in front of your thighs, soften your knees, and reach your hips back as you bend at the waist, engaging your glutes as you return to standing.

8. Single-Leg Deadlift

A balance-enhancing move, the single-leg deadlift focuses on one leg to target the calves in addition to the benefits of the traditional deadlift.

9. Weighted Kick-Ups

This exercise not only targets the core, hamstrings, and glutes but also engages the upper body. Placing a weight behind your knee, raise your thigh away from the floor while engaging your core and glutes.

10. Foldover

A barre-inspired movement that is excellent for engaging the core and glutes. Place your hands on a stool, walk your legs back, and lift one leg straight back to engage your glutes while keeping your core tight and your back uninvolved.

Feel free to incorporate these 10 squat alternatives into your routine for a well-rounded lower-body workout.

Featured Image by Keifit via Pixabay