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June 28, 2019 2 min read

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 andcore 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

FeaturingBooty Bands

Bear Knee Back Kick

FeaturingBooty Bands


Star Abs

Featuring Booty Bands

Side Walks

FeaturingCore Band

Romainian Deadlift

FeaturingCore Band


Abduction Bridge

FeaturingCore Band


Kneeling Hip Thrust

FeaturingCore Band

Put all these moves into a circuit, setyour 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.

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Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

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BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

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We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


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