Alternative to squats

cherriegh
cherriegh Posts: 196 Member
in Fitness and Exercise
I'm doing stronglifts 5X5 and i think i'm hurting myself with squats, i was squatting 50kgs and i dnt think my form is gud then....what else can i do to workout my glutes/bum area besides squats whike i let my hip joint rest to recover?

I will do less heavy squats to learn proper form in mean time

Replies

  • Mustang_Susie
    Mustang_Susie Posts: 7,045 Member
    Lunges & squats with just your body weight and good stretching afterwards
  • mhankosk
    mhankosk Posts: 532 Member
    Good mornings and dead lifts are good too!
  • cyberiarob
    cyberiarob Posts: 229 Member
    You could do leg presses - which will work your glutes, quads and hammies.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Bulgarian squats with dumbbells. Sumo squats with a bar. Goblet squats with DBs.
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    rear foot elevated split squat

    google that, there was a thread about this yesterday also

    http://www.myfitnesspal.com/topics/show/852130-alternative-to-squats
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Leg press is what I use when my lower back has been compromised.
  • erickirb
    erickirb Posts: 12,294 Member
    You could do leg presses - which will work your glutes, quads and hammies.

    ^This... but don't stop working on form as squats are much better than presses.
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    Try using a large (65 cm or so) fitness ball to assist. Set it against the wall and lean the small of your back against it. Position your feet so that your knees will be over your ankles when you have them at 90 degrees (you may not go that deep to start, it's okay). Slowly bend your knees and roll the ball along your back as you go down. Hold at the bottom for about 3 seconds then slowly straighten legs, pushing through your heels. Make sure you are also engaging your abs to help maintain proper form. These can be a killer, since leaning into the ball allows you to work muscles you normally don't!
    ETA: do this without any additional weights :wink:
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    * deleted *
  • jcstanton
    jcstanton Posts: 1,849 Member
    Step ups on an aerobic stair stepper.

    http://www.bing.com/images/search?q=Aerobic+Stepper&qpvt=Aerobic+Stepper&FORM=IGRE#view=detail&id=BA42B7166497CE71805E70A06BE237B661B04A74&selectedIndex=35
  • katy_trail
    katy_trail Posts: 1,992 Member
    can you do bridges?

    http://www.youtube.com/watch?v=xMQ-SZdNG44

    or an easier version is when you keep your feet still, and move your glutes up and down.
  • katy_trail
    katy_trail Posts: 1,992 Member
    Try using a large (65 cm or so) fitness ball to assist. Set it against the wall and lean the small of your back against it. Position your feet so that your knees will be over your ankles when you have them at 90 degrees (you may not go that deep to start, it's okay). Slowly bend your knees and roll the ball along your back as you go down. Hold at the bottom for about 3 seconds then slowly straighten legs, pushing through your heels. Make sure you are also engaging your abs to help maintain proper form. These can be a killer, since leaning into the ball allows you to work muscles you normally don't!
    ETA: do this without any additional weights :wink:

    like this with a ball behind you.

    http://www.youtube.com/watch?v=TZ3H3vl0nz4&list=UUdCjOpz45wwmbdtqBVYao6A&index=8
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    You could do leg presses - which will work your glutes, quads and hammies.

    ^This... but don't stop working on form as squats are much better than presses.

    Care to explain this one to me?

    Squats are great. They don't build muscle any differently on your legs however. Many bodybuilding greats do not squat.
  • cherriegh
    cherriegh Posts: 196 Member
    can you do bridges?

    http://www.youtube.com/watch?v=xMQ-SZdNG44

    or an easier version is when you keep your feet still, and move your glutes up and down.

    I've never tried them but i'll start...Thanks :)
  • j75j75
    j75j75 Posts: 854 Member
    Try front squats. They will help clean up your form.
  • paulmdepoy
    paulmdepoy Posts: 20
    Like someone above mentioned, GOBLET SQUATS!!!!! They were invented by Dan John, who is a genius, and they are an amazing lift. They help your form by the way your hold the weight, and can be a great aerobic burn with higher reps. Youtube goblet squats and there are a bunch of videos that will show you how to do them. You can also do pretty heavy weight with them if your gym has big enough DBs
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    OP-Does it hurts your hip to squat with less weight or no weight?

    Squats are the BEST leg exercise, it's hard to replace them with just one exercise, being how many muscles they use.

    Also - once your hip feels better, definitely deload the weight and work on your form. Either take videos to see what you're doing right/wrong or if you can afford it, hire a personal trainer to help you. I am always videoing myself to see how my form is on lifts, and will deload the weight if needed. There's no shame in lifting less to get perfect your form. Better to lift less with perfect form then to lift too much with crap form and then end up injured as a result.
  • cherriegh
    cherriegh Posts: 196 Member
    OP-Does it hurts your hip to squat with less weight or no weight?

    no just feels like um not doing anything um used to lifting heavy and feel the burn
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    no just feels like um not doing anything um used to lifting heavy and feel the burn

    Cool-at least you can still do them. Deload the weight and work on form. Seriously, this is how I improved my form and my depth. Yes, it slowed my weight progression, but it will be worth it in the long run.

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