Squat Aleternatives

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robingmurphy
robingmurphy Posts: 349 Member
in Fitness and Exercise
I can't do squats due to an old injury affecting my hip. What are the best exercises that can be substituted for squats?

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  • Cutemesoon
    Cutemesoon Posts: 2,646 Member
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    If you're trying to work your glutes, i'd suggest donkey kicks, fire hydrants, and other pilaties moves. Search fitnessblender on youtube. They have lots of great lower body workouts.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited October 2018
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    If you can't do full squats and you are looking for specificity , I would look at partial range of motion squats(half/quarter) or pin press at a range you can do. Leg press is the next closest variation.

    If your not already, barbell deadlifts would be a excellent lift. Not exactly a substition for squats because it targets the posterior chain more than quads. If you can perform them, they are useful.
  • AnvilHead
    AnvilHead Posts: 18,344 Member
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    What are your goals (i.e., what do you hope to accomplish with the exercise?)

    Without knowing the above, a few suggestions:
    - Leg press
    - Many variations of lunges (split lunges, reverse lunges, walking lunges, etc.)
    - Weighted step-ups
    - Leg extension machine
  • robingmurphy
    robingmurphy Posts: 349 Member
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    Thanks for the alternatives and suggestions! I haddone a basic weights routine (squats, deadlift, military press, chest press, biceps, triceps, abs) a couple times a week for years up until two years ago when I mysteriously developed an injury (sacroiliac joint dysfunction). I ended up dropping all weight training while healing and doing PT. I'm now as recovered as I'm going to be I suspect and I'm trying to pick up some weight training. But I notice that a day of full squats results in a flare-up of low back and hip pain, so I need alternatives that work a similar muscle set.

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