Last Updated on

Although squats are by far the best leg exercises, nevertheless, you can pump powerful muscles and other exercises on your lower body, training examples are included.

Squat is the king of all bodybuilding exercises. It develops overall strength and is suitable for training, whatever your level or goal. When that same “Day of Feet for Men” comes, it goes without saying that you will start with a good portion of squatting approaches. But is it possible to achieve the same results for the lower body without squats?

The answer is yes, and here you will learn how to build legs in the gym to increase their muscle mass without squats with a barbell using other effective exercises.

First of all, it is impossible to deny that sitting down is the best way that we swing a strong and elastic pair of legs. It would be wrong and dishonest to deny it. But there are a number of situations where even a correctly performed squat can do much harm, and so that as a result, you will lose precious time in the hall due to trauma or pain.

During the squat, the whole body is tensed, and most of this load falls on the knees and lower back. Wristbands and a belt can help, but they are not able to completely prevent injury. And it’s not even that you have something wrong with the technique; you can damage the knee and performing a completely correct squat. On the other hand, the wrong technique, as a rule, serves as a catalyst for aching lower back pain.

Why do squats with a barbell be ruled out?

For many reasons, for example, injuries to the muscles of the back, spine, injured knee joints, chronic hemorrhoids, etc. In general, if in garlic, squats are not the most useful exercise for the joints (but one of the most effective), especially when working with large weights that can “erase” the cartilage surfaces of the joints and lead to pain and inflammation.

READ  Burpee exercise is a powerful weapon against fat

I know those guys who have a big ass, and when they squat, they increase even more (even despite the right technique), so they said goodbye to the squat)), I know those who are afraid for their narrow waist, which when working with large weights will inevitably increase.

Well, the essence of the topic, in principle, is not that. Excluded, – so there is a reason. For it is unlikely that someone from the floundering bay just like that will exclude one of the most effective exercises))).

What alternatives, what to do, what to do exercise, how to swing legs ?!

Best leg exercises

Whatever the reasons, there may be circumstances in which you might need to stop doing the squat, but what if you still want the quadriceps to keep up with the rest of the body? Perhaps in this case you have to apply a creative approach. Here are some tips you can use the next time you make up a set of exercises and do a day of legs:

Squat on Smith’s car

Squats in Smith's car

Before you completely abandon the squat for leg inflation, try exercising on Smith’s car and see if the sensations differ. Since the weight is pre-balanced and goes strictly along the guides, you can work out your hips well without the discomfort associated with regular squats for men.

Squat in the Hack Machine

hack squats

If you cannot sit down on Smith’s machine in the gym, a sit-up in the Hack can be a good alternative. A tilt of 45 degrees will allow you to leave your legs slightly bent in the upper position, which will put the load on the hips. Keep your head and back pressed to soften, lower until your knees are bent slightly below the parallel with respect to the support. You can find out if you lowered down enough by checking whether your knees and toes are on the same line.

READ  Hip biceps exercises

Bulgarian split squat

Bulgarian split squats

The Bulgarian separate squat is somewhat similar to a lunge, but it is much higher in difficulty due to the fact that the hind leg is on an elevation and has to be balanced on only one foot. You must have seen someone use a bench for this, but if it turns out to be too high, use a lower support – not more than six inches high, men can do this at home. If you lift your leg too much, it will badly affect the amplitude of movement and balance. Align your knee and foot with your front foot, this will help keep the body straight when you lower and rise.

Leg extension in the simulator

Leg extension in the simulator

This is more of an isolating exercise than work on the mass, but it is effective enough for you to include it in your strength training legs. Leg extension will give you the very teardrop shape that every bodybuilder strives for, if at the top point of the movement you pause and linger for a second or two, you can work out the muscles well.

Leg press

Leg press

Use either a simulator with a slope of 45 degrees, or an old-school variation with 90 degrees, this will allow you to stretch your muscles well, and also load the barbell with a heavy weight to build up strength. Place your feet shoulder-width apart on a support and lower until your knees are at an angle of 90 degrees. Return to the starting position, but stop before the knees straighten completely and stay in that position for the next repetition.

Lunge Steps

Lunges steps

For this movement, many prefer to use dumbbells, but in fact, just the barbell is preferable. If you do with the bar, it uses the stabilizing muscles and generally requires balance, which will make each repetition much more difficult. However, lunge steps can exacerbate an existing injury or put you at risk just like a squat. In this case, it is better to take dumbbells and not take risks. Such a variation has all the advantages of a lunge, namely, an excellent study of both the front leg, which you push off, and the back, which you stretch.

READ  How to swing triceps on mass and terrain

Platform walks with barbell or dumbbell

Steps to the platform

You can increase the number of repetitions in each approach by changing your leg, that is, you step up with your right foot and drop down with your left, then vice versa. Thus, you can pump both legs, but with more or less intensity for each. Start close enough to the bench so you can better load the quadriceps. If you take a step wider, the effort is shifted to the gluteal muscles.

In addition to quadriceps, you also need to work out other areas – hamstrings and calves. Here are some exercises for them:

Romanian traction on straight legs

Rod deadlift

Romanian traction is working on the hamstrings like no other exercise, since the legs remain straight during its execution. This is a very powerful movement that will strengthen your overall strength, so including it in your program will be a smart decision. Deadlifts strengthen buttocks and muscle stabilizers.

Standing on toes

Climbing toes

The worst thing you can do is constantly train your upper legs and ignore your calves. This will ruin your symmetry and adversely affect the base for floor rods. The fundamental exercise for calves is standing up on your toes when you do them, watch for the full range of motion and pause at the end of each repetition. Turn your socks outward or inward to work your calves at different angles.

So, if you doubted the possibility of pumping or maintaining a good shape of the legs without a squat, we showed you several different exercises that will allow you to achieve this. Here are a couple of examples of how you can organize a foot day for best results. Do not forget to work out your hamstrings and calves after you deal with quadriceps.

Bumpy legs

Leg Muscle Training Program

Workout 1    The approaches Repetitions
Squat on Smith’s car412,10,10,8
Steps up with dumbbells.412
Leg extension on the simulator412
Workout 2    The approaches Repetitions
Squat in the hook machine412,10,10,8
Lunge Steps410
Leg extension on the simulator412
Workout 3    The approaches Repetitions
Leg press412,10,10,8
Bulgarian separate squat412,10,10,10
Leg extension on the simulator412