As most of you know I love SQUATS, they are functional and efficient. Squats help strengthen the muscles that keep us mobile and independent. When you sit in a chair or go to the bathroom, funny as that sounds, we are squatting. If you could no longer do those things on our own wed be in some trouble. So lets think about those whom cannot do squats as a form of exercise. There are many out there that can’t perform a squat, because of an injury, bad knees, hip replacements, or other medical conditions, that are unable to include squats as part of their exercise program. This can become a frustrating situation. This doesn’t mean they have to do a lower body workout on machine driven exercises like the leg extension. Machines will always have their place in a strength training programs but they don’t mimic real world movements. Strength training is the most effective way for people mimic real life motions. Also many of us have limited equipment to use at home. So we have come up with a few workouts that are designed to use simple tools like resistance bands and their own body weight.
If squats are painful or you just cant fiscally do them, there are still many exercise options for your lower body. Try these workouts for an effective workout. You can do 2-3 sets of each exercise, 10 – 15 repetitions per set.
Standing Hip Flexion: This exercise is done by secure a resistance band to a sturdy and low anchor, like a couch. Attach the other end of the band to your right ankle or foot. Stand up straight, holding onto the wall or back of a chair. Bend your right leg to 90 degrees and lift your right knee to hip height, hold for a one second pause and the return to start.
Hip Thigh Extension: This is great for shaping your glutes, it also works the muscles in the front of the leg. Lie down on the ground, face up, with the left knee bent and left foot flat on the ground. The right leg will be extended straight with the heal slightly off the ground. Lift your hips and lower back off the ground while keeping the right leg extended straight. Hold for a one second pause and then return to the starting position, keeping the right leg engaged and slightly off the ground until the last repetition. Switch side and repeat the same number of repetitions with the left leg extended.
Step-ups: A step up can be done with an aerobic step, a weight bench or a stair in your home. I like using a weights when I do it (holding a dumbbell in each hand), you can do it with just your own body weight, especially if you use a high step or weight bench. Make sure to keep your weight in the heal of the foot leading, not the toe, during this movement. For variety, you can also move laterally (facing parallel of the step and stepping up to the side) or add upper body movements like shoulder presses.
Reverse Lunges: Taking your lunge in reverse can take some pressure off the knees. These can be done with just your own body weight or a dumbbell in each hand. Toes and knees should be pointed forward and the front knee should stay over the ankle with a vertical shin. There is no need to bring the back knee all the way to the ground, just aim for a 90-degree angle in both knees. For an extra core challenge hold a dumbbell in only one hand while lunging with the opposite leg.
Kettlebell Swings: Kettlebell Swings are a hinging movement, not a squatting one. They are great for the posterior chain and can help you get your cardio. Boost the cardio effect by doing extra sets of swings (up to 15) at the end of the workout with minimal rest in between. Muscle fatigue is part of the process. Pain is not part of the program. If squats cause you pain, you can stop. These moves will help keep you functional and fit without machines or extra Advil!
If this post helped you or you have something to add feel free to comment bellow and share with your friends and family. As Always stay safe.
Thank you
If squats are painful or you just cant fiscally do them, there are still many exercise options for your lower body. Try these workouts for an effective workout. You can do 2-3 sets of each exercise, 10 – 15 repetitions per set.
Standing Hip Flexion: This exercise is done by secure a resistance band to a sturdy and low anchor, like a couch. Attach the other end of the band to your right ankle or foot. Stand up straight, holding onto the wall or back of a chair. Bend your right leg to 90 degrees and lift your right knee to hip height, hold for a one second pause and the return to start.
Hip Thigh Extension: This is great for shaping your glutes, it also works the muscles in the front of the leg. Lie down on the ground, face up, with the left knee bent and left foot flat on the ground. The right leg will be extended straight with the heal slightly off the ground. Lift your hips and lower back off the ground while keeping the right leg extended straight. Hold for a one second pause and then return to the starting position, keeping the right leg engaged and slightly off the ground until the last repetition. Switch side and repeat the same number of repetitions with the left leg extended.
Step-ups: A step up can be done with an aerobic step, a weight bench or a stair in your home. I like using a weights when I do it (holding a dumbbell in each hand), you can do it with just your own body weight, especially if you use a high step or weight bench. Make sure to keep your weight in the heal of the foot leading, not the toe, during this movement. For variety, you can also move laterally (facing parallel of the step and stepping up to the side) or add upper body movements like shoulder presses.
Reverse Lunges: Taking your lunge in reverse can take some pressure off the knees. These can be done with just your own body weight or a dumbbell in each hand. Toes and knees should be pointed forward and the front knee should stay over the ankle with a vertical shin. There is no need to bring the back knee all the way to the ground, just aim for a 90-degree angle in both knees. For an extra core challenge hold a dumbbell in only one hand while lunging with the opposite leg.
Kettlebell Swings: Kettlebell Swings are a hinging movement, not a squatting one. They are great for the posterior chain and can help you get your cardio. Boost the cardio effect by doing extra sets of swings (up to 15) at the end of the workout with minimal rest in between. Muscle fatigue is part of the process. Pain is not part of the program. If squats cause you pain, you can stop. These moves will help keep you functional and fit without machines or extra Advil!
If this post helped you or you have something to add feel free to comment bellow and share with your friends and family. As Always stay safe.
Thank you
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