Why exclude squats altogether?
For many reasons, for example, injuries to the back muscles, spine, injured knee joints, chronic hemorrhoids, etc. In general, to be honest, squats are not the most beneficial exercise for joints (but one of the most effective), especially when working with heavy weights, which can “erase” the cartilaginous surfaces of the joints and lead to pain and inflammation.
I also know those guys who have big butts, and when they squat, it increases even more (even despite the correct technique required), so they said goodbye to the squat)), I also know those who are afraid for their narrow waist, which when working with heavy weights it will inevitably increase.
Okay, that’s not really the point of the topic. They excluded it, which means there is a reason for it. Because it’s unlikely that anyone will simply exclude one of the most effective exercises out of the blue))).
What are the alternatives, what to do, what exercise to do, how to pump your legs?!
Hack machine squats
This, in fact, although it is a squat (and does not count for our topic), can still be used by those people who do not have problems with their knees, but have problems with the spine or back muscles (and accordingly, they excluded the classic squat because of for this).
Because here the body is fixed, the load on the spine is minimal, but the only negative is that the exercise is traumatic for the knees, especially when working with heavy weights or using the wrong technique... If you decide to try, then my recommendation to you is to be careful, work according to how you feel and don’t rush to progress load on the scales. The quieter you go, the further you'll get. Have you heard?! Here, this saying comes in handy)).
I talked about this exercise in great detail in the main article: “Squats in a hack machine.”
How to replace barbell squats at home
Not only health problems can be a reason to look for an alternative to barbell squats. People training at home may simply not have a barbell in their arsenal, or they may have a barbell, but not have racks, without which it is impossible to squat. In this case, there are other, less common types of squats.
Lunges
If there is no barbell at home, but there are dumbbells, then lunges will replace squats. They involve the front of the thigh and buttocks. The main thing in this exercise is to keep your body straight and not help yourself when pushing up with your back leg.
Single leg squats
If you think that squats without weight cannot give your legs the proper load, then try squatting on one leg - in addition to the fact that the load will be twice as large, many more stabilizer muscles will be involved in the work. To increase the load, you can take a dumbbell in your hand and lean on something with your other hand.
Dumbbell Squats
You can also squat with a dumbbell on two legs; in this case, its weight should be greater. You need to hold it between your legs, and to increase the amplitude, you can stand on improvised supports, for example, these could be two chairs. The dumbbell can be replaced with a weight or weights from a barbell, hanging them on your belt on a special belt.
#lunges #leg press #quadriceps #legs #squats #workouts
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Leg press
This exercise is number 2. after squats (at least in my opinion). The exercise is basic, very powerful and effective. The emphasis works on the leg muscles (quadriceps and even hamstrings), the technique is very simple, there is no load on the spine (since you lie with your back pressed against the back of the machine), in general, these are all huge advantages (unlike the same squat, in which the technique is complex, it is also difficult to feel the legs, the load on the spine, etc.).
In fact, if you can’t do any squats, this is the only exercise left in your arsenal, and it’s the one that will build you powerful leg muscles. Read about the technique in the main article, the only thing I want to mention is the AMPLITUDE OF MOTION. If you have ever had knee injuries, do not work at full AMPLITUDE (lowering it all the way down there), up to 90 degrees, maybe even 100, lower is not necessary - otherwise the knees will make themselves felt (judging by myself) + do not straighten at the top point legs to the end (do not straighten your knees, otherwise the load on the muscles will go away from your knees and they will wear out).
Ps leg press (in my opinion) is better than hack machine squats.
I talked about this exercise in great detail in the main article: “Leg Press.”
Half lunges with a barbell (more basic) than with dumbbells
Half lunges and regular lunges (difference)
Please note, not ordinary lunges, but half-lunges - this is when the step is not wide. Thanks to this, the emphasis is placed on the quadriceps, and some of the load is removed from the butt. Although, in fact, in any lunge the load is directed to the butt, quadriceps, hip adductors and hip flexors. But, if you wish, you can focus (to the maximum) on the quadriceps, focusing on the butt (if there is such a goal) or vice versa. To do this, you need all the nuances, read about them in the main article: “Lunges.”
Deadlift with barbell/dumbbells
This exercise is aimed at developing the so-called. biceps of the thigh (back of the thigh), because who doesn’t know, there is a front (quadriceps) and a back (hamstrings), so in order for your legs to look proportional (large, muscular, beautiful), you need to develop both. You can’t go far with just quadriceps)), but many people neglect their biceps. hips
