How to Exercise Your Lower Body Without Squats

More than being challenging, for some people, squats can be downright impossible. And this is a shame, since squats are one of the most powerful ways you can strengthen and condition your core, glutes, hamstrings and quads. But, even if you can't do squats, that doesn't mean you can't still enjoy serious lower body gains.

Whether you can't squat due to an acute injury or a chronic issue, you've come to the right place. We've developed this library of our favourite exercises to help you build a stronger, more toned lower body, and there's nary a squat in sight. In fact, there's no lunges either. From a physiological standpoint, it stands to reason that if you can't do squats (especially if you the reason has to do with a knee injury), chances are you can't do lunges either.  

What you will need:

Resistance bands. Specifically, booty bands and core bands. These versatile pieces of equipment are the sweet, sweaty soul of these moves. Yes, you can do these exercises without them, but you won't see the same results (though you will see some results). Resistance bands allow you to not only build more lean muscle mass overall (and scorch more fat), but they also help sculpt all the little nooks and crannies. Want to lift your underass? Bands can do it. Tone your inner and outer thighs? Strap on bands. Condition your quads and hamstrings: bands, bands, bands!

Good news: these already super affordable pieces of fitness gear cost even less when you shop this bundle. Definitely, check it out. Workouts are better with the bands. 


Lower Body Exercises Without Squats (& Lunges)

Side Kick

Featuring Booty Bands

Bear Knee Back Kick

Featuring Booty Bands


Star Abs

Featuring Booty Bands

Side Walks

Featuring Core Band

Romainian Deadlift

Featuring Core Band


Abduction Bridge

Featuring Core Band


Kneeling Hip Thrust

Featuring Core Band

Put all these moves into a circuit, set your timer to 50 seconds work and 10 seconds rest, and slam out these exercises 3-4 times through, for an incredible lower body workout without squats. 

And remember: a little extra resistance will make a huge difference, which is why our resistance bands are not only some of our favourite equipment, but definitely our favourite for summer when we’re travelling. Lightweight, but heavy-hitting, they allow us to get a muscle burning workout, anywhere, anytime, without breaking the bank (just a serious sweat). Head on over to our site and shop our band bundle to get your own booty bands, core bands & pink thing for 20% OFF . Trust us, it’s worth it. You’ll love the results.

1 comment


paggect March 18, 2021

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