Next up in our series of workouts for women, is the guide to squat alternatives. We seem to get caught up in the same routines when we’re working out, and if you think about it, it’s actually no good for us to perform the same movements week in week out.
We seem to get caught up in the same routines when we’re working out, and if you think about it, it’s actually no good for us to perform the same movements week in week out.
If you leave your workouts unchanged for too long, you’ll likely notice that you hit a plateau. One where it seems no matter what you try, you don’t seem to make any progress. This is down to the fact your body has adapted to deal with the stresses you’re placing on it.
And let’s face it, the one thing we seem to do too much of is squats!! I mean, realistically they are awesome for you, and you should try and incorporate them into your routines at least once or twice a week. The problem is when you’re battling for the booty so much that you end up doing them three, four, five times a week.
And that’s where this little squat alternative guide comes in. You can pursue the booty without doing the same thing over and over!! Can I get a hallelujah!
Okay that’s enough blabber, below we’ve listed out three alternatives to standard squats that can get your bum like a peach and ready for the beach.
This exercise really is self-explanatory, but just in case you’re not sure we’ll give you a quick walk-through.
Step 1 – Place your foot on the bench you’ll be doing step ups onto,
Step 2 – Push through that foot paying attention to press the weight through your heel as you step on top of the bench,
Step 3 – keeping weight on the foot that is on the bench, bring your other foot up to meet it on top of the bench,
Step 4 – Reverse the movement bringing one foot down and then following with the other,
Step 5 – Repeat for as many repetitions as necessary, add weight for maximum effect.
Walking lunges can be done with or without weights. If you find that it’s a little too easy and your muscles don’t feel as though they are being worked, you can add kettlebells or dumbbells to increase effectiveness.
Step 1 – giving yourself a good long stretch in which to start walking forward, stand with both feet together.
Step 2 – Keeping your head and chest up, take a larger than normal step forward with your right foot and lower yourself until both knees are bent, with your thigh is in-line with the floor.
Step 3 – Push from your back foot with enough force you’re able to step right through into your next lunge.
Step 4 – Repeat this sequence for the desire repetitions.
Donkey Kicks (Cable Kick Backs)
This is an awesome way to exercise your glutes without having to squat in any way. You’ll need a cable pulley and an ankle cuff and you’re good to go.
Step 1 – Attach the cuff to the cable and secure around your ankle,
Step 2 – Take a step back from the machine until the cable holds tension, and grasp the steel frame with both hands,
Step 3 – Keeping your legs slightly bent, squeeze your bum muscles to allow you to slowly kick your leg backwards as high as you can,
And there you have it ladies three different and awesome alternatives to the same old squat rack. Remember, you’ve got to keep changing what you do when working out to ensure you maximise efficiency and avoid your body adapting to what you do.
If you’d like any more advice on how you can change your routines, feel free to get in touch with us and we’ll be able to help!!