4 Amazing Lower-Body Moves That Aren’t Squats

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I could write a book about why I love squats. The working title would be Pop, Lock, And Squat It: The Move That Changed My Butt & My Life. But, I understand that not everyone may share my enthusiasm for this effective, progressive, and modifiable exercise. I’ll fight that battle another day.

In the mean time, there are plenty of amazingly effective lower-body moves that target your quads, hamstrings, hips, and butt that aren’t squats. Here are five goodies to get you started. Learn proper form using the GIFs below, then pop, lock, and drop it however you see fit.

1. Single-Leg Glute Bridge

Whitney Thielman

• Lie on your back with your knees bent and feet flat on the floor. 
• Lift your left leg straight out and squeeze your glutes, driving your hips up. 
• Lower yourself back down. Don’t forget to do both sides!

2. Reverse Lunge

Whitney Thielman

• Start in a standing position with your feet about shoulder-width apart.
• Inhale as you step backwards with your left foot. Land on the ball of your left foot and keep your heel off the ground.
• Now bend your knees creating two 90-degree angles with your legs. Aim to have your back knee hovering about three to six inches off the ground. Keep your shoulders directly above your hips and your chest is upright.
• Now push through the heel of your right foot to return to standing. Don’t forget to do both sides!

3. Dumbbell Deadlift

Whitney Thielman

• Stand tall with your feet about hip-width apart. Hold a dumbbell in each hand in front of your body with palms facing your thighs. Start with a medium-resistance weight (10 to 12 pounds), and go heavier when you can.
• Keep a slight bend in the knees and push your hips back to lower weights down the front of your legs. Keep the weights close to your shins as they lower.
• Then slowly reverse the movement to stand.

4. Marching Glute Bridge

Whitney Thielman

• Lie faceup on your mat with your knees bent and feet flat on the floor. Lift hips off the mat. This is your starting position.
• Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
• Return your right foot to the ground but keep your hips lifted.
• Now repeat on your left foot.
• Try to keep your hips lifted the entire time, but take breaks if you need!

You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home

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