Because by simply bending your knees and lowering your hips toward the ground, you possibly can concurrently fan the flames of your glute complex, hamstrings, hip flexors, calves, and abs. And for those who up the ante and lift the barbell for overhead squats or back squats, the shoulders are also engaged.
But what are we to do for those of us who cannot do squats?
Whenever I take part in a bunch fitness session where squats play a significant role, I find myself on a rollercoaster of emotions. It’s frustrating that I am unable to do squats like I used to. There are times once I feel completely alone and abandoned. But I take a deep breath and remind myself that this training can be for me.
My fitness life has not all the time been so limited. I’m former skilled dancer, NASM-certified personal trainer and longtime group fitness instructor.
In 2009, I used to be hit and run over by a bus. My right leg was crushed and almost amputated. All the bones in the opposite leg were severely broken. The skin was damaged from the tire burn. After months within the burn intensive care unit, my right leg was literally rebuilt. I actually have recent skin from my ankle to the inside my thigh. Back muscles were transplanted into my leg to assist blood flow, and a bone from my right hip was placed in my left leg so I could walk.
I used my dance and fitness background to learn walk and move again in my newly rebuilt body. Still, there was a whole lot of trial and error. There was also a whole lot of acceptance of what I can and may’t do – including the ever-present squat exercise.
And yet, as a fitness instructor specializing in post-traumatic growth, my patience is wearing thin as I endlessly watch squat-based fitness videos online. I often find myself screaming into the phone, “What about me?”
I do know I’m not alone. So I put together some alternatives that strengthen the identical muscles as squats that I can use when everyone else starts doing squats, whether I’m at home or on the gym.
Three alternatives to squats
ball bridges:
- Lie along with your back on the ground and feet hip-width apart on top of a physio ball or chair.
- Raise the pelvis to the sternum and hold for five seconds. Be sure to have interaction your core: imagine pulling your chest together and tightening your abs.
- Repeat for eight to 10 repetitions.
First progression: At the highest of the bridge, straighten your legs to roll the ball away out of your hips, then back to neutral.
Second progression: Keep your arms straight up throughout the exercise. This will encourage more involvement.
Third progression: Bridge with one leg straight within the air. (Just remember to change sides afterwards.)
Sitting leg forward:
- Sitting on a physio ball, lift one leg straight up at a 90-degree angle out of your hip. Hold for five seconds. The unstable surface of the ball engages each the quadriceps and the core. Keep your spine in a neutral position.
- Do 12 to twenty repetitions of this isometric exercise for the hip flexors and quads without putting any pressure on the knee joint.
Change: If balance is a difficulty, sit on the sting of a chair or step as a substitute of a ball.
Hip push:
This is one in all my favorite exercises for constructing strength within the glutes and hamstrings.
- Rest your elbows and forearms behind you on a bench or exercise chair. Feet hip-width apart, firmly planted on the ground, toes pointed uncomplicated. The hips are raised in keeping with the bench. The knees are bent at 90 degrees.
- Slowly lower your hips as near the ground as possible along with your feet still firmly planted on the bottom.
- Raise your hips back up for a count of 4.
- Squeeze your buttocks up for five seconds and rest.
- Repeat for one to a few sets of eight to 12 repetitions.
First progression: Place a weight or barbell on top of your pelvis. Make sure your core is engaged to support your pelvis.
Second progression: Straighten one leg on the bottom. Keep the opposite foot straight on the ground with the knee bent at 90 degrees. Lower the pelvis from this position. Remember to maintain your hips straight and your abdominal muscles engaged. Remember to vary legs after one to a few sets.
