I can't squat - alternatives?

robyncat
robyncat Posts: 2 Member
in Fitness and Exercise
Hi everyone - random first post, I know :)

I love weight training but am struggling with lower body exercises. I have some hip and lower back issues that make squatting with proper form hard for me. It's an issue I'm working on but at this point, squatting with any sort of weight isn't an option. So, I'm looking for some alternative exercises I can do with dumbbells. At this point, I do lunges and single- and two-legged deadlifts. Any other suggestions? Especially exercises to target my booty. Thanks!!

Replies

  • shanpwn
    shanpwn Posts: 66 Member
    Can you split-squat with dumbbells? I went through a year-long injury without being able to squat with weight, but split-squats were ok. Another option is negative squats, or wall-squats with a fitness ball. My real advice though, would be to see a Dr.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    Not sure if you can do them or not, but look up hip thrusts, they'll work similar muscles
  • brevislux
    brevislux Posts: 1,093 Member
    Wrote a comment and then realized there wasn't anything new in it. Good luck.
  • writergeek313
    writergeek313 Posts: 390 Member
    I'm bumping this so I can see the responses you get. I have a bad ankle, and I can only get about halfway into a squat before I get a lot of pain in my ankle. It's the only thing I've tried to do at the gym that's bothered it, so for now I've just been focusing on other things.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    I'm bumping this so I can see the responses you get. I have a bad ankle, and I can only get about halfway into a squat before I get a lot of pain in my ankle. It's the only thing I've tried to do at the gym that's bothered it, so for now I've just been focusing on other things.

    Definitely look into hip thrusts
  • mikelambert0485
    mikelambert0485 Posts: 2
    I would say do the wall squats, get to a point where you are comfortable (without pain but try to get to the point where your thighs are parallel) and then do something like Tabata (20 seconds on, 10 seconds rest, 4 mins or 8 rounds whichever way you want to look at it). Or if you struggle to get into position, try to build your self up to hold for 3min (i.e. hold for 40 seconds? ... rest... hold another 40 seconds?...rest... etc.).

    But as far as the hips and lower back go.... stretch, stretch, stretch. The hips you can do Samson (hip flexor) Stretch or even lay on your stomach and place a lacrosse ball into the hip "pocket" and allow your body weight to push down on the ball. With that, it can help put constant pressure onto the hip flexor and allow it to open up and hopefully release from the tighness.

    On the lower back... look at doing some core work. Plank holds, Superman Holds, Hollow Rock Holds, Cobra pose (yoga movement). The stronger your core is, be stabilization will help with the lower back.

    For those with the ankle flexibility, take a lacrosse ball and step on it. Slowly move your foot over the ball putting slightly pressure onto it. Every now and then stop and put a little more pressure into it. It will work similar to the hip flexor where this time it will help the muscles/tendons on the bottom of the foot that are connected to the ankle relax a little bit.

    This is all just my 2 cents. I have recently passed an online personal trainer certificate but by no means have much experience. I just have my own experience of 13+ years of being at the gym.
  • Tatonka_usn
    Tatonka_usn Posts: 433 Member
    Thanks for the great ideas. I, too, suffer from back/hip problems, and am unable to do "conventional" glute/lower body strengthening. Will be heading for hip surgery (arthroscopy) in a little under a month, and will use some of these as ideas for pre-hab and post-procedure re-hab (as tolerated). :drinker:
  • trojan_bb
    trojan_bb Posts: 699 Member
    a hip thrust is not even similar.

    Can you leg press? Smith machine squat? Hack squat (machine)? I use these regularly to avoid stressing my herniated discs.
  • ninerbuff
    ninerbuff Posts: 49,043 Member
    Bulgarian squats. Trust me.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

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