Can’t Squat? Here Are 3 Alternatives!

  • 12 months ago
3 minute read.
Can’t Squat? Here Are 3 Alternatives!

Are you ready to give your lower body a workout that will leave you feeling strong, confident, and ready to conquer any challenge? Squats may be the go-to exercise but what if you can't perform them for various reasons?

You are at the gym, surrounded by fellow fitness enthusiasts, gearing up for an intense squat session. But wait, there's a twist. You can't squat. Maybe an old injury is holding you back, or you struggle with mobility limitations. Whatever the reason, you're left feeling frustrated, like you're missing out on all the lower body gains.

But here is the exciting part: there's a whole world of exercises out there that can provide you with the same benefits as squats. You don't have to sit on the sidelines while everyone else enjoys the glute-pumping, hamstring-strengthening goodness. It is time to explore alternative exercises that will have you feeling the burn and achieving the results you desire.

Also try: 5 Squat variations and how to do them (Right at home)

Glute Bridge

The glute bridge is a fantastic exercise for activating and strengthening the glutes, hips, and hamstrings. It primarily targets the gluteus maximus, the largest muscle in the buttocks. Here's how to perform:

  1. Lie on your back with your knees bent and your feet hip-width apart on the ground.
  2. Engage your core and squeeze your glutes as you lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  3. Hold the position for a few seconds, focusing on contracting your glutes.
  4. Slowly lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.

To make the exercise more challenging, try single-leg glute bridges or place a weight or resistance band across your hips. This variation adds an extra level of difficulty and helps further engage your glute muscles.

Also try: 4 Lower body workout moves for slimmer thighs


Step-ups are a functional exercise that targets the glutes, quadriceps, and hamstrings while improving balance and stability. Here's how to perform step-ups:

  1. Stand facing a sturdy bench, box, or step.
  2. Place one foot firmly on the step, ensuring your knee is aligned with your toes.
  3. Push through your heel and engage your glutes and quadriceps as you lift your body onto the step, bringing your other foot up to meet the first foot.
  4. Step back down with the same foot, followed by the other foot.
  5. Repeat for the desired number of repetitions, alternating the leading foot.

To increase the difficulty, you can hold dumbbells or use a higher step. You can also incorporate knee lifts or knee drives at the top of each step-up to further engage your glutes and core muscles.

Also check: Lower body deskercises


Lunges are a versatile exercise that targets the glutes, hips, hamstrings, and quads. They can be done with body weight or with added weights like dumbbells or a barbell. Here is how to perform lunges:

  1. Stand with your feet hip-width apart.
  2. Take a step forward with your right foot, lowering your body until your front knee forms a 90-degree angle, and your back knee hovers just above the ground.
  3. Keep your upper body straight, core engaged, and chest lifted.
  4. Push through your front heel and step back to the starting position.
  5. Repeat the movement on the other leg, alternating between legs for the desired number of repetitions.

Lunges offer an excellent alternative to squats, engaging multiple lower-body muscle groups simultaneously.


If squats are not an option for you, don't worry! Hip thrusts, Romanian deadlifts, step-ups, and lunges can be powerful alternatives that target your glutes, hips, hamstrings, and quads effectively. Start with a weight or difficulty level that suits your fitness level, and gradually increase as you become stronger. Maintain appropriate form, pay attention to your body, and seek the advice of a fitness professional if necessary. By incorporating these alternative exercises into your routine, you can build strength and achieve a well-rounded lower-body workout.

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