Alternatives to squats? Help!

bleedingdesu
bleedingdesu Posts: 63 Member
in Fitness and Exercise
I really want to shape up my legs and butt a bit, but squats aren't going to be an option. I've been doing a lot of walking, but I don't know if that alone is going to do much for muscle definition.
Am I alright just walking? Are there any good alternatives for squats?

editing for more information: I've had four surgeries on my knees, and I likely currently have torn cartilage in my right knee.
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Replies

  • bleedingdesu
    bleedingdesu Posts: 63 Member
    aw, this is disappointing.
  • jpierc
    jpierc Posts: 31 Member
    Dumb question first: Why are squats not an option? They work, so I feel obligated to ask why you can't/won't do them.
  • eamartin
    eamartin Posts: 216 Member
    Dumb question first: Why are squats not an option? They work, so I feel obligated to ask why you can't/won't do them.

    Wondering the same thing...
  • kr381806
    kr381806 Posts: 55 Member
    Is it a health/injury reason as to why you cannot do squats?
  • bleedingdesu
    bleedingdesu Posts: 63 Member
    Dumb question first: Why are squats not an option? They work, so I feel obligated to ask why you can't/won't do them.
    I've had four surgeries on my knees and I have torn cartilage in one.
  • bobf279
    bobf279 Posts: 342 Member
    lunges, step ups lots of other things, but you don't say why you can't do squats knowing the reason may help people to advise.
  • tolygal
    tolygal Posts: 602 Member
    Answers will depend a lot on why you can't do squats, which you didn't explain.
  • Squamation
    Squamation Posts: 522 Member
    If you can't do squats for medical reasons (as you mentioned) the safest thing would be to ask your doctor for alternatives, or for a physical therapist who can show you alternative moves.
  • eamartin
    eamartin Posts: 216 Member
    Are you able to do wall sits or leg lifts?
  • katy_trail
    katy_trail Posts: 1,992 Member
    definition comes from fat loss. it doesn't matter how much muscle you have, you have to lose the fat, to see it.
  • liftreadphilosophize
    liftreadphilosophize Posts: 180 Member
    I haven't done squats in a while (hurt lower back), but I do lunges, step ups and Rear Elevated Split Squats. So if you are concerned about a weak lower back, those have worked well for me as alternatives to squats. And no, you will not achieve the same kind of muscle definition from walking as you would from squatting or other forms of resistance training.
  • tolygal
    tolygal Posts: 602 Member
    Dumb question first: Why are squats not an option? They work, so I feel obligated to ask why you can't/won't do them.
    I've had four surgeries on my knees and I have torn cartilage in one.

    In that case, you should probably ask a specialst. Have you asked your physical therapist? I could throw out some thoughts, but wouldn't want you to injure yourself more trying something. Good luck!!
  • bcattoes
    bcattoes Posts: 17,299 Member
    Dumb question first: Why are squats not an option? They work, so I feel obligated to ask why you can't/won't do them.
    I've had four surgeries on my knees and I have torn cartilage in one.

    In this case, I would suggest consulting with your doctor for exercises that won't cause further damage.
  • imhungry2012
    imhungry2012 Posts: 240 Member
    Agree - why no squats? Walking is OK, but won't do much for your muscles...walking uphill is best if that is your only option. Jumping rope has done wonders for my calves.

    Other good leg/butt exercises in addition to squats:

    Forward, backward and/or walking Lunges (add weight at some point)
    Plank leg lifts (get in a low plank, lift leg up behind you as high as you can - do a set and alternate legs)
    Straight Leg Deadlift
  • bleedingdesu
    bleedingdesu Posts: 63 Member
    definition comes from fat loss. it doesn't matter how much muscle you have, you have to lose the fat, to see it.
    I'm already losing fat. It I lose fat and have incredibly weak muscle beneath, I'll just look like I'm starving. I've been there without actually working on muscle strength.
  • hkmurphy83
    hkmurphy83 Posts: 262 Member
    I walk hills; steep hills. That did wonders for my legs before I started doing squats. I have had ACL reconstructive surgery on BOTH of my knees and never thought they were possible for me. However, once I started doing them in modified form, I found that they helped to strengthen the stabilizing muscles in my legs which allowed me to squat more. BUT I don't squat in a squat rack at a gym. I do squats in the comfort of my home with 2 10# hand weights.
  • bleedingdesu
    bleedingdesu Posts: 63 Member
    Are you able to do wall sits or leg lifts?
    I can do wall sits for short periods of time (30 seconds max), but I can do straight leg lifts basically as much as I want/can manage.
  • JulesAlloggio
    JulesAlloggio Posts: 480 Member
    Try walking Leg Lunges. Hold 10-15 pounds in each hand. Do about 20 each leg. 4 sets.
  • verdemujer
    verdemujer Posts: 1,397 Member
    I have knee issues to and lunges, squats, step ups - they all kill my knees. I was able to go through them for a while but it's slowly gotten worse and worse. I know that bicycling is really good for your legs. If you don't have a bike or trails to ride, then see if you can do spining - With spinning classes, you want to be sure you do it right as if you don't, you can mess up your knees even more. So be sure the instructor goes though how to fit the machine to your body and how to ride so it works well. My legs are in better shape in years with the spinning and the running I've been doing. And if I can just get my right knee to quit yelling at me, I might be able to ease back into squats. Also - if you can, wall sits will work your legs too. And you don't talk about if you want just upper legs or calves too. Calf raises shouldn't bother your knees.
  • mama2mila
    mama2mila Posts: 92
    walking lunges holding weights, plies, and leg machines at the gym :)
  • rachelwarner32
    rachelwarner32 Posts: 96 Member
    I've recently started doing that Brazil Butt Lift series of videos and while there are some squats he incorporates other moves to mix it up and make it seem less like work and more fun! Leg lifts on the floor are great to sculpt the inner and outer leg/glute area too :-)
  • LLStover09
    LLStover09 Posts: 49 Member
    Ugh, I am with you. Have had surgery on my left knee and lately have been having trouble with my right :( Getting very discouraged not being able to do squats or lunges without significant discomfort. I too am looking for alternatives.
    I really want to shape up my legs and butt a bit, but squats aren't going to be an option. I've been doing a lot of walking, but I don't know if that alone is going to do much for muscle definition.
    Am I alright just walking? Are there any good alternatives for squats?

    editing for more information: I've had four surgeries on my knees, and I likely currently have torn cartilage in my right knee.
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    If u can do wall sits u can do wall squats. Also... lose fat, definition appears
  • BLBrinegar
    BLBrinegar Posts: 12
    I have knee problems from being a catcher for so many years. However I can do "empty" squats...with no weights, just pretending and going slow, or doing some wall sits. Doing walking lunges without weights was also helpful as well. Good luck!
  • BostonStrong617
    BostonStrong617 Posts: 117
    I feel like if squats aren't possible because of your knees, lunges would also be difficult. Especially because you do them on opposite legs so you'd be putting a lot of pressure on your bad knee. I'd think it's actually worse because in squats your weight is more evenly distributed.

    Are dead lifts an option? That's kind of an advanced thing, you'd need someone to teach you. Maybe you could pay for one session with a trainer and he can give you some ideas? Or she, I'm just saying he because my trainer happens to be a guy.

    For my legs day I do squats, but really that's not just a legs work out, more leg focused exercises apart of my routine are leg presses, leg extension, leg curl, calf extension & hip abductor. This work out was created for me by my trainer, as a part of a split routine. Minus the squats and lunges they're all done on machines as opposed to free weights which makes it easier to follow.
  • autumnrunning
    autumnrunning Posts: 103
    just google "leg lifts for butt", or whatever you want to train...
  • LibertyBelle89
    LibertyBelle89 Posts: 275
    Are you able to do wall sits or leg lifts?

    i love wall sits....squats for some reason hurt my knees too so i do these in place of those sometimes & it doesnt give me an issue
  • Jersey_Devil
    Jersey_Devil Posts: 4,142 Member
    walking alone wont help... BUT any lifting with torn cartilage in your knee can be dangerous! See your doctor. Would be best to get a diagnosis and proper medical treatment before you start adding any strength training.
  • bleedingdesu
    bleedingdesu Posts: 63 Member
    walking alone wont help... BUT any lifting with torn cartilage in your knee can be dangerous! See your doctor. Would be best to get a diagnosis and proper medical treatment before you start adding any strength training.
    I have seen my doctor, but he is really trying to hold off on operating again, because there's a pretty big chance at this point that any more procedures, big or small, will result in having to have it replaced, and he doesn't want to do a double knee replacement on a 19 year old.
  • ohnoetry
    ohnoetry Posts: 129
    Single leg bridges could help. Also, are you near a pool or have access to one? You could squat in the pool without much added pressure.

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