18 Alternatives To The Squat Quad and Glute STRENGTHENING

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HLA GYM PROGRAMS: • https://amrphysionottingham.co.uk/sho... • REHAB PROGRAMS: https://amrphysionottingham.co.uk/shop/ • In this video we are going through alternatives to squat, we have talked about squat form and variations in the previous videos but if you find the process of actually squatting is maybe painful or causing a niggle and need to do something different, or maybe just want to mix stuff up, we have a whole range of exercises you can do here, ranging from machines to just bodyweight to easier rehab work and all in-between. • We are going to start with single leg variations, real good for working quads and glutes and a great alternative to squats, especially if struggling with a back issue or needing to go lighter but still get a good benefit, the ultimate for this is bulgarian split squats, this is like a split squat but with your back foot raised up. With any of the split stance work its important to be working on minimising that valgus knee, the knee caving inwards and hip outwards, you want that glute working to keep the hip in that line, another point is to focus on the front leg doing the work. And all these you can progress by adding weight. • The easier version of this is just a normal split squat, can do this is weight on the back like a squat or by side. You can mix this up a few ways with lunges, stepping forward and then back into position, or reverse lunges, stepping back then back to position, slightly easier on the knee doing it reverse, can mix that up with weight both sides, on the inside, on the outside or swapping, you can do lateral lunges, cossack squats. You can get crazy and do OH variations of the lunges also add in some extra core stability. • Other single leg work to do hitting similar areas is the pistol squat, if you can’t get all the way down, then go to a level and build up, or do it on a TRX to make it a bit easier. • We have steps up, again this can be weighted and an even better option with this step downs, a real nice one, lift toes up on the foot that goes down so not pushing off and the higher leg doing all the work, again making sure that knee isn’t caving in. • Before we get into some of the harder machine work you can do getting to the easiest levels, if really struggling with a knee injury will be things like an active straight leg raise, keep your leg really straight and raise it up, if even this is too hard or painful we have inner range quads, with something under your knee to get some flexion in the knee, then a short range of movement to straighten the leg up. • If wanting to get the same effect on the squat but using other machines we have a few options for you, again will depend on what machines your gym has but we’ve got the lever squat, the hack squat, the belt squat, the leg press and one thing to note on the leg press is keeping the back flat to the pad a lot of the time, people tend to let the legs come closer towards the chest rounding that lower back in the process while also tending to use higher loads, same with the squat here keeping the knees out to give the hips more space will allow and increase in range rather than relying on the lower back. Another final option which is great is a sled push, keeping the back nice and straight can have arms straight or bent but driving with the legs. • If wanting to keep it isolated and just to work on the quads then there is the classic leg extension. • So there we have it an absolute ton of alternatives to the squat so if you’ve got a bit of a knee or lower back niggle or injury there’s definitely something you’d be able to try here if needing to work around and also a ton of variety if wanting different options. • If you’re wanting more focus on the posterior chain and more hamstrings and glutes then check out our deadlift series. • Will we be doing a video on whether or not to have surgery for the meniscus coming out soon so if you’re interested in check that out or the ton of other stuff we have coming then subscribe and hit the notification bell. We will catch you on the next video. • 0:00 Intro • Single Leg Variations • 0:40 1. Bulgarian Split Squat • 1:13 2. Split Squat • 1:23 3. Lunges • 1:27 4. Reverse Lunges • 1:45 5. Lateral Lunges • 1:51 6. Cossack Squats • 1:58 7. Overhead Lunges • 2:08 8. Pistol Squats • 2:21 9. Step Ups • 2:26 10. Step Downs • B. Rehab Variations • 2:55 11. ASLR • 3:04 12. IRQ • C. Machine Variations • 3:21 13. Lever Squats • 3:26 14. Hack Squats • 3:30 15. Belt Squats • 3:34 16. Leg Press • 3:59 17. Sled Push • 4:08 18. Leg Extension • 4:17 Outro • INSTAGRAM • / amr_physiotherapy • Medical Disclaimer: • All information, content and material is for information purposes only and are not intended to serve as a substitute for the consultation, diagnosis and/or medical treatment of a qualified physician or healthcare provider.

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