5 Alternative Squat Exercises You Can Do At Home To Build Lower Body Strength
Fitness and functional movement require lower body strength. Five home squat workouts that target lower body muscles and offer variation and challenge:
Lunges work quadriceps, hamstrings, glutes, and calves. Step forward or backward and lower your body until your front thigh is parallel to the ground.
1. Lunges
Step-ups strengthen quadriceps, hamstrings, and glutes. You lift yourself by stepping onto a raised platform or step with one foot and pushing through the heel.
2. Step-Ups
Bulgarian split squats work quadriceps, hamstrings, glutes, and core. Lift one foot behind you on a bench or stable surface and squat with the other.
3. Bulgarian Split Squats
Static wall sits work quadriceps, hamstrings, and glutes. They require sitting against a wall with your thighs parallel to the ground for a long time.
4. Wall Sits
Plyometric squat jumps improve the lower body and boost explosive power and cardio. A typical squat is followed by an explosive jump.