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Squatting can be a massive pain (pun intended). But if knee or hip issues keep you from hitting the squat rack, you can still have a legit leg day at the gym. Yes, really. You just need to know the best squat alternatives for your booty—err, body.
The following exercises still work the major muscles you’re trying to target (glutes, hamstrings, quads, and hips). Swap them in for squats, and prepare to see some lower-body gains.
Instructions: Choose three to five moves below, depending on your fitness level. For each move, do 8 to 12 reps, then continue to the next exercise, resting as needed. After you've finished all of your movements, repeat twice more from the top for a total of three rounds.
Banded Single Leg Deadlift
How to: Stand tall with a resistance band looped around the middle of your left foot and grip other end of band in both hands. Shift weight slightly over left leg, palms towards your thighs. Keep your left leg slightly bent. Keeping your back straight and neck in line with your spine, lean forward, extending right leg straight behind you, until torso is parallel to the floor. Drive into your left heel to return to the standing position. (For an extra challenge, at the end of this move, lift your right leg until it forms a 90-degree angle, then return to start). That’s one rep. After you complete your reps, don't forget to switch sides.
Why it works: This exercise also strengthens the booty, stretches the hamstrings, and doesn’t create much pressure on the knees, says Stacy Sims, Ph.D., exercise physiologist and author of Roar: How to Match Your Food and Fitness.
Paso lateral con banda elástica
Clave: mantén la banda estirada haciendo presión y las rodillas ligeramente flexionadas.
Por qué funciona: "activa los glúteos y ayuda a mejorar la alineación de caderas, rodillas y pies a la hora de entrenar", asegura Rachel Cosgrove, entrenadora personal y copropietaria de Results Fitness.
Romanian Deadlift
How to: Holding two dumbbells (or a kettlebell) in your hands, stand with your feet hip-width apart, knees slightly bent. Position the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you bend at the waist and lower the weights toward the floor. Squeeze your glutes to return to standing. That's one rep.
Why it works: By keeping your legs fairly straight throughout this movement, you lessen pressure on the knees and work the glutes, says Sims.
Peso muerto en posición escalonada
Clave: es un ejercicio parecido al anterior pero el truco está en poner los pies de forma escalonada, es decir, que uno se quede apoyado por completo en el suelo y el otro esté inclinado para que el empuje de las caderas hacia atrás sea más pronunciado.
Por qué funciona: "esta variante en cuclillas protege las rodillas y mientras ejercita los glúteos y los tendones de la corva", dice Cosgrove.
Downward Dog Leg Kick
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Lift right leg straight back and up, keeping right foot firmly flexed. Bring right leg back down to mat, then repeat the move on left leg. Continue alternating legs for 30 seconds.
Why it works: This full-body move tests your balance and stability, while also firing up the glutes.
Postura 'buenos días'
Clave: separa las piernas a lo ancho de las caderas y flexiona ligeramente las rodillas para que sea más fácil bajar el tronco superior recto hasta hacer un ángulo de 90 grados.
Por qué funciona: Rachel Cosgrove asegura que este ejercicio de piernas no requiere mucha flexión de las rodillas y ayuda a practicar una postura adecuada de articulación de la cadera, muy útil si quieres hacer flexiones en cuclillas.
Step-Up
How to: Start standing facing a box or other sturdy, elevated surface with hands on hips. Engage core, then step left foot up onto the box. Press through left foot to re-straighten left leg while driving right knee forward in front of body and up to hip height, maintaining a 90-degree bend in right knee and coming to balance on left leg on top of box. Return to starting position. That's one rep. Perform on each side.
Why it works: Whether you're hiking or hauling it up a flight of stairs, this functional exercise builds the quad and glutes strength you need to tackle all sorts of daily activities.
Puente con elevación inferior de glúteo
Clave: aprieta los músculos de los abdominales y las lumbares al subir las caderas y mantén la posición durante unos segundos antes de bajar al suelo.
Por qué funciona: Stacy Sims recomienda el puente de glúteo porque "fortalece los músculos de esta parte del cuerpo sin poner ningún peso en las rodillas".
Single Leg Glute Bridge
How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That's one rep.
Why it works: This variation of a glute bridge offers even more hamstring activation while being easy on the knees, says Cosgrove.
Zancada inversa
Clave: mantén la kettlebell pegada al pecho para no perder el equilibrio y, una vez hayas bajado una pierna, empuja con la otra para volver a la posición inicial.
Por qué funciona: "las zancadas imitan el movimiento de las sentadillas pero reducen la presión en las rodillas", indica la entrenadora personal Rachel Cosgrove.
Elevación de pierna hacia atrás
Clave: mantén los abdominales y los glúteos en tensión para no resentir los músculos de la zona baja de la espalda.
Por qué funciona: "le quita todo el peso a las rodillas y tonifica los glúteos y los tendones de la corva", nos cuenta Rachel Cosgrove.
Dumbell Hip Thruster
How to: Lie with your shoulder blades and top of back against a box or bench, knees bent, feet about 12 inches from your butt. Hold a dumbbell in both hands and rest it on top of your pelvis. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, so your head, neck, torso, and knees create a straight line. Hold the position for two seconds before lowering to start. That's one rep.
Why it works: This move strengthens your hips, glutes, and quads, while also helping stabilize your pelvis.
Impulso de cadera con peso
Clave: las rodillas deben estar separadas a lo ancho de los hombros con los pies juntos, formando una triángulo. Al subir las caderas, aprieta los glúteos para evitar una hiperextensión en la zona lumbar.
Por qué funciona: según Stacy Sims, este ejercicio de piernas activa los músculos de la cadera y de los glúteos.
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