We all have those exercises we dread. For some it’s planks, while for others, it’s burpees or lunges. And despite how simple and effective they are, squats tend to sit firmly within this category of ‘hated’ movements, too.

Of course, it’s not hard to see why. The squat movement itself can put stress through your hips, knees and ankles, and the burn in your glutes and hamstrings can be enough to leave you floored for a couple of minutes. And some people even have biomechanical limitations which make it hard to get into the squat position in the first place.

“Squats require a concerted effort from multiple large muscle groups, making them physically demanding,” explains Tomi Akande, a personal trainer at UNTIL. “They can also be intense, particularly at high volumes or with weights, leading to muscle fatigue and soreness. And poor form can increase that discomfort and put you at risk of injury.” 

With all of this in mind, it’s understandable why so many of us are less than keen to up our squat reps. But if you want to build lower leg strength, squats are often seen as one of the key movements to nail. Their compound nature means they work several muscles throughout the legs, bum, core and back, and squat variations – like a deep squat – can provide further benefits such as increased hip mobility.

However, squats aren’t the only lower leg exercise that can provide serious benefits. So, to find out more about how you can mix up your lower body workouts, we asked Akande to share five alternatives. Here’s what she had to say. 

Glute bridges

While glute bridges mainly target the glutes, they also involve the hamstrings and core muscles, making them perfect for establishing lower body strength. They’re also easier to get right form-wise compared to squats, as you can use the resistance of the ground to push upwards from your hips and achieve that straight back position. 

How to do a glute bridge

1. Lie flat on your back on a mat, with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down.
2. Engage your core and squeeze your glutes as you push through your heels to lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.
3. Hold the lifted position for a second, then slowly lower your hips back to the starting position without resting them on the floor between repetitions.

How to use glute bridges in your workout

• To target muscle endurance: 3-4 sets of 15-20 reps with 30-60 seconds rest.
• To target muscle growth: 3-4 sets of 8-12 reps with 60-90 seconds rest.
• To target muscle strength: 3-5 sets of 5-8 reps with 2-3 minutes rest. 

Hip thrusts

Hip thrusts are another great move to work your glute and hamstring muscles. The motion is like a glute bridge, but you rest your back on a bench or surface and plant your feet firmly on the ground, lifting your hips up in line with your shoulders. 

How to do a hip thrust

1. Sit on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a padded barbell is ideal for comfort. Roll the bar so that it is directly above your hips.
2. Lean back against the bench so that your shoulder blades are near the top of it. Bend your knees to about 90 degrees and plant your feet flat on the floor.
3. Drive through your heels, extending your hips vertically. Thrust the barbell up and forward by extending your hips, squeezing your glutes at the top. Your body should form a straight line from your shoulders to your knees.
4. Hold the top position for a moment, then lower the hips back down to the starting position while controlling the movement.

How to use hip thrusts in your workout

• To target muscle endurance: 3-4 sets of 15-20 reps with 30-60 seconds rest.
• To target muscle growth: 3-4 sets of 8-12 reps with 60-90 seconds rest.
• To target muscle strength: 3-5 sets of 5-8 reps with 2-3 minutes rest. 

Deadlifts

Deadlifts are a classic weightlifting exercise, and for good reason. They’re ideal for building back and core strength while also working out your legs and glutes – perfect for people who are struggling with lower back pain from sitting down at a desk all day. 

How to do a deadlift

1. Stand with your feet about hip-width apart, with the barbell in front of your shins. Bend at your hips and knees and grab the bar with an overhand grip (hands just outside your legs) or a mixed grip (one hand over, one hand under).
2. Keep your back flat and chest up as you pull the bar off the floor by straightening your hips and knees. Your shoulders should stay in front of the bar as you begin the lift, with the weight close to your body.
3. Continue to lift by driving through the heels, not the toes. The bar should travel in a straight line upward.
4. Stand tall at the top of the movement, squeezing your glutes. Avoid leaning back at the top.
5. Lower the bar to the floor by bending at the hips and controlling the descent, maintaining a flat back throughout the movement.

How to use deadlifts in your workout

• To target muscle endurance: 2-3 sets of 12-15 reps with 45-60 seconds rest.
• To target muscle growth: 3-4 sets of 6-10 reps with 1-2 minutes rest.
• To target muscle strength: 4-5 sets of 3-5 reps with 3-5 minutes rest. 

Step-ups

Step-ups are what they say on the tin: a move where you step up and down from a box. That might sound simple, but it’s deceptively challenging – after a couple of steps you’ll feel the burn throughout your quadriceps, hamstrings and glutes. 

How to do step-ups

1. Stand in front of a sturdy platform or step that is about knee-height. Face the step with your feet planted on the ground.
2. Step up onto the platform with one foot, pressing through your heel as you come up onto the step to bring your other foot to meet it, achieving a balanced standing position at the top.
3. Step down with the leading foot, followed by the trailing foot, returning to the starting position on the ground.
4. Continue the exercise by alternating the leading leg each time you step up.

How to use step-ups in your workout

• To target muscle endurance: 3-4 sets of 15-20 reps per leg with 30-60 seconds rest.
• To target muscle growth: 3-4 sets of 8-12 reps per leg with 60-90 seconds rest.
• To target muscle strength: 3-5 sets of 5-8 reps per leg with 2-3 minutes rest. 

Image: Getty