The squat is the fastest way to fully train your legs. But as we say, the legs can be trained in very different ways and forget regarding this uncomfortable exercise. Today we tell you 8 alternative movements that can also help you gain muscle in the lower body and burn fat.
5 leg exercises to avoid doing barbell back squats
1- Goblet cyclist squat
Raising your heels during a squat is the quickest way to cut through a wider range of motion. The cycling squat allows you to go deep into that squat, recruiting more muscle fibers and specifically targeting the vastus medialis, the muscles on the inside of your thighs. These are the perfect exercise if you have problems with your calf muscles. (The variant of the Goblet squats to train legs).
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2- Landmine hack squat
This squat alternative can help those who struggle with squat mechanics by guiding you through the range of motion. By using only half the bar, your weights go twice as far; perfect for heavy leg days.
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3- Zercher squat
Zerchers don’t just hit your core, they build the postural muscles in your upper back. It’s also a pretty awkward move, which is rare in gyms full of padded machinery. This can help build strength and mental strength. Secure a bar in the crook of your elbows by lifting it off the ground or off a rack. Stand up straight, close your shoulder blades down and back, and prepare your core. Push your hips back and bend your knees, dropping into a deep squat while maintaining a vertical torso. Stand up explosively and repeat.
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4- Sandbag squat
Like the Goblet squat, the sandbag variety gives you a reason to focus on that strong, upright torso that is critical to proper squat form. On top of this, having a big punching bag once morest your diaphragm creates a tactile cue to help get those core muscles really engaged, protecting your spine. With the bag standing up, squat down and wrap your arms around it, “hug” the bag as tightly as possible before standing up, the bag should cover your entire torso. Take a deep breath, feeling your trunk press once morest the weight of the bag. Squat down until your hip crease passes your knee before returning to a standing position. Maintain an upright posture and firmly squeeze the bag all around.
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5- Front squat with dumbbells
Like the barbell front squat, the dumbbell variation emphasizes the quads, while also offering a core workout. The added instability of using two free weights means that the lighter weights still provide a great challenge – perfect for a leg day finish, or for high reps if you’re trying to back up from heavier weights. (How to do squats well and the types that exist).
This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.