Don't like to do squats? These seven exercises are equally effective

 Don't like to do squats? These seven exercises are equally effective


If you want to work out your thighs and buttocks, squats and knee bends in French are essential. It is the exercise that strengthens the legs, and therefore it has long been a favorite in training programs.


 But if you're like me, you might prefer to replace the squat with something else. Good news: You can effectively train your legs and buttocks without having to do squats. Discover with me seven exercises that can easily rival the squat.


Of course, if you want to get in shape, it is not enough to train. Your diet is just as important. To build muscle, you need to consume enough nutrients. For example, our whey protein is a great post-workout shake and gives your body everything it needs. *


Here are seven effective exercises for changing the squat position:


1 - slots


Next to the knee bends, the lunge is another classic leg-strengthening exercise. Like the squat, it also works to turn the body. The big advantage of the squat lunge is that you work on one side, so only one side at a time. This exercise works your deep muscles more, stabilizing your body.


Muscles: thighs and torso


Breathing: inhale on the way down, exhale on the way up


Tip: the front knee at ankle level, keep the upper body straight


2 - Curtsy Lunges

The Curtsy Lunge (cross lunges) is a variant of the classic lunge. This difference makes it possible to work out the outer sides of the legs and buttocks more intensively. This one-sided exercise also does a cardio - perfect if you want chocolate bars!


Muscles: thighs, buttocks, core


Breathing: inhale on the way down, exhale on the way up


Tip: Front knee at ankle level, back touch knee to floor briefly on front heel side keeping upper body straight


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3 - kicks donkeys


Donkey kicks are the ultimate exercise to give your butt muscles a boost. These "kicks" work all the muscles in the back. Tip: Here are the most effective buttock exercises!


Muscles: hamstrings, glutes, and lower back


Breathing: inhale on the way down, exhale on the way up


Tip: Flex your feet and push your heels toward the ceiling while covering your stomach, without turning your back.


4 - lateral leg lift


Do you want to feel your thighs burning on all sides? So, don't forget the side leg raise! Even squats don't work the sides of the thighs as much.


Muscles: lateral thigh muscles


Breathing: inhale on the way down, exhale on the way up


Tip: Keep the shoulders and pelvis straight, fully straighten the leg


5 - Reverse excessive extensions

This type of hyperextension has nothing to envy about squatting when it comes to setting muscles on fire. To do this exercise, lie on your stomach, bend your legs and lift your thighs off the floor - oh!


Muscles: hamstrings, glutes, and lower back


Breathing: inhale on the way down, exhale on the way up


Tip: Put the upper body and forehead on the floor, and make the leg movements in a slow and controlled manner


6- Glute bridge (small bridge)


The Glute Bridge is another classic lower-body exercise. Just as with the squat, this exercise allows you to effectively work the back of the thighs and butt muscles.


Muscles: hamstrings, glutes, and lower back


Breathing: inhale on the way down, exhale on the way up


Tip: Push your buttocks up and hold them in the air when you come back down, keeping your shoulders and heels on the floor


7 - the chair


The chair is another super effective exercise for working the entire thighs and glutes. Will you still be able to walk after this posture exercise? Nothing less confident!


Muscles: thighs, buttocks, and calf muscles


Breathing: Inhale and exhale continuously


Tip: Keeping your back straight against the wall, press your heels firmly on the floor, and bend your knees above your ankles to form a 90-degree angle with your legs.

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