Alternative Exercises for Haters of Squats, Recommended by a Certified Fitness Trainer
Get ready to shape up your lower body without squats! Fitness trainer Danica Osborn has created a squat-free dumbbell workout that focuses on exercises that engage the glutes and legs without performing squats. This workout is perfect for those with squat limitations or preferences.
The workout includes nine compound moves, such as step-ups, glute bridges, deadlifts, and lunges, using dumbbells for added resistance. Alternatives for dumbbells include resistance bands or just bodyweight.
To get started, Danica recommends using 4.5kg dumbbells, but adjustable weight is recommended to suit your fitness level. Always remember to start any workout with a warm-up and finish with a cool-down.
Here's a brief overview of the moves involved in Danica Osborn's workout:
- Dumbbell step-ups onto a bench or box for glute and quad work
- Dumbbell Romanian deadlifts for hamstrings and glutes
- Glute bridges or hip thrusts (sometimes weighted) for glute isolation
- Dumbbell lunges or reverse lunges to target glutes and legs
The workout is great for anyone trying to lose weight because it targets bigger muscle groups like glutes and legs. However, it's important to note that maintaining a calorie deficit is also necessary for weight loss.
If you're looking for an extra challenge, slowing each movement in Danica Osborn's workout can provide an additional challenge. The workout is low impact, putting less strain on joints and bones, making it gentle on the body.
Danica Osborn's workout can be found on her Instagram page, where she has 735,000 followers. The workout video includes an optional hamstring finisher for those looking for an extra level of difficulty.
When performing the workout, consider using a mat like the Gaiam one from Amazon. The surface texture of the mat can help maintain body alignment and balance during the exercises.
Remember, consistency is key when it comes to fitness. Stick with Danica Osborn's workout and you'll be well on your way to stronger, shapelier glutes and legs!
This workout, created by fitness trainer Danica Osborn, focuses on fitness-and-exercise moves that engage the glutes and legs without squats, such as dumbbell step-ups, glute bridges, deadlifts, and lunges. It's a science-backed health-and-wellness routine designed to shape up your lower body, using dumbbells, resistance bands, or bodyweight for added resistance. Maintaining a consistent workout routine, like Danica Osborn's, can help you achieve stronger, shapelier glutes and legs.
