When we think about exercising the lower body, the first thing that comes to mind is to perform series of squats until we notice that we can't take it anymore with our legs. It is true that the squat is the base of many exercises and that strengthens several muscle groups at once, but there are also several exercises that can make us get out of monotony. A big mistake is to always perform the same exercises, because our body will get used to the stimuli and we will not advance in results.
Squats require movement in hip, knee and ankle at the same time. We are all born capable of doing them, but not everyone can do it. There are those who have restricted movement or injury, but that's not why they should stop training. We teach you the 4 best alternatives to squats, in which we work the same muscles.
Bulgarian squat
If you have never tried this exercise, you should start now. At the beginning (and always) they are a bit difficult, but they are perfect to increase the hypertrophy of the legs. You just have to place one foot on a bench, chair or drawer and make the front leg bend 90º.
It is not about doing many and very fast, but about controlling the movement up and down. Many people who have a hip injury can do the bulgarian squat without pain. We are facing a unilateral movement, with only one leg.
Sled Push
You will have seen it in CrossFit training. The Sled Push or the sled push is one of the most innovative exercises in recent years. Despite being intense, it is very rare that you perform it poorly or that it causes you pain. This tool is hated by many lazy athletes, as it requires strength and explosiveness.
As the main advantage we have that it will increase our lower muscle volume, without the need to squat. I think it's the most fun, and you?
Strides
Strides, lunges or lunges are one of the best exercises you can do in the gym and at home. As was the case with the Bulgarian squat, lunges can also be performed by people with hip or back injuries. They engage the knees, ankles, and hips in a less explosive way.
Dead weight
Finally, this exercise is dedicated to all those people who hate squatting. Although it is not a replacement as such, it is a unique exercise to develop greater explosive strength throughout the body.