Alternatives to squats

Mummyadams
Mummyadams Posts: 1,125 Member
edited December 2024 in Fitness and Exercise
Hi, following my doctors advise, I have been told I should refrain from doing any weight bearing squats at the gym (woman's problems - I won't go into it).
I am wanting to really target my glutes so aside from static & walking lunges what are some good alternatives to this exercise?
Cheers

Replies

  • dad106
    dad106 Posts: 4,868 Member
    Can you do just body weight squats without the added weights?

    Another good one I've used in the past with my trainers are hip bridges. Lay flat on your back with your feet planted on the floor and lift your hips up/down(kinda looks like you are humping the air). I always felt them in my glutes after!

    Also leg press can target the glutes I believe.
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    Can you do just body weight squats without the added weights?

    Another good one I've used in the past with my trainers are hip bridges. Lay flat on your back with your feet planted on the floor and lift your hips up/down(kinda looks like you are humping the air). I always felt them in my glutes after!

    Also leg press can target the glutes I believe.
    Ha ha - humping the air!
  • jppd47
    jppd47 Posts: 737 Member
    When doing the hip bridges you can raise your hands up to the sky so only part of your back is on the ground, forces your core to stabilize more
  • JNick77
    JNick77 Posts: 3,783 Member
    Can you do just body weight squats without the added weights?

    Another good one I've used in the past with my trainers are hip bridges. Lay flat on your back with your feet planted on the floor and lift your hips up/down(kinda looks like you are humping the air). I always felt them in my glutes after!

    Also leg press can target the glutes I believe.
    Ha ha - humping the air!

    Your health problem may prevent these but strict Romanian Deadlifts with a strong glute-squeeze are very good at working your posterior chain. Walking lunges with a long stride actually hit them pretty well too. If you have access to a Stairmill or Stairmaster for cardio those are great too.
  • JNick77
    JNick77 Posts: 3,783 Member
    Just thought of another one, albeit semi-rare. If you belong to a gym see if they have a Hex Bar (aka Trap Bar). You can do Trap Bar Deadlifts and the movement pattern is actually very similar to that of a Squat and I've read from trainers that have their clients do these if they are unable to Squat because the movement is just that similar.
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    Thanks for your resonses so far - my gym doesn't have a Hex Bar. Any other suggestions anyone?
  • wellbert
    wellbert Posts: 3,924 Member
    Dumbbell step ups
    glute-ham raises
  • SilkyHotspur
    SilkyHotspur Posts: 233 Member
    Don't knock the name of it...but, my wife has several DVD's, one of which is the "Brazilian Butt Lift". It has a lot of good lower body workouts, and targets the three muscles in the butt...(yes there are three)....one of which is....

    kneel on all fours...knees on the ground....palms down, arms straight, back straight, thighs90deg, knee to feet parallel to floor (you get the idea). Keeping that 45deg angle, drive the heel up in the air, and towards your head....it focuses the workload on the butt..
  • dad106
    dad106 Posts: 4,868 Member
    Dumbbell step ups

    Forgot about these.. Did some of these this morning and my butt is def. aching right now..
  • sherronh
    sherronh Posts: 119 Member
    stair master and elliptical on high resistance
  • SilkyHotspur
    SilkyHotspur Posts: 233 Member
    Dumbbell step ups

    Forgot about these.. Did some of these this morning and my butt is def. aching right now..

    hehe...i think that's a good ache, just shows the glutes are being worked...
  • dad106
    dad106 Posts: 4,868 Member
    Dumbbell step ups

    Forgot about these.. Did some of these this morning and my butt is def. aching right now..

    hehe...i think that's a good ache, just shows the glutes are being worked...

    I supersetted them with squats, so yes..def. a good ache.. but still a pain the *kitten*.. literally!
  • DonPendergraft
    DonPendergraft Posts: 520 Member
    This should help tremendously if you are simply looking to get better glutes:
    http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth
  • laceylou0702
    laceylou0702 Posts: 226 Member
    Awesome ideas! Bumping for more!
  • JNick77
    JNick77 Posts: 3,783 Member
    Awesome ideas! Bumping for more!

    Pistols, very challenging.
  • ALISHAWILLIAMSON
    ALISHAWILLIAMSON Posts: 57 Member
    Well, "donkey kicks" are my favorite! On all fours with good posture, you simple bring your leg up behind you and squeeze hold a few sec. and do as many as you can, switch legs.....they're kinda fun and they make my husband laugh:laugh:
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