The No-Squat Lower Body Workout

I once attended a seminar where the presenter awed me with the fact that he had more than 90 versions of a squat -- all by changing foot position. I was extremely disappointed when he did not share this list. I love squats because they're functional and efficient. Squats strengthen the muscles that keep us mobile and independent. Every time we sit in a chair or use the bathroom, we are squatting. When we can no longer do those things on our own, we're in trouble.

So imagine the challenge for those who cannot do squats as a form of exercise. It could be an injury that makes squats temporarily off limits, or perhaps a chronic condition that make squats painful. It can be a frustrating situation for both client and personal trainer.

Clients in this situation may find themselves relegated to fixed motion machines like the seated leg extension by many personal trainers. While this type of machine has its place, it does put the body in an unnatural position. We are meant to move in multiple planes. Strength training is most effective for most people with movements that mimic real life motions. I prefer to keep things functional for all my clients, including those with movement limitations. Also, many clients have limited equipment at home. By necessity, programs must be designed to utilize simple tools such as resistance bands and the person's own body weight.

If squats are painful or have been forbidden by your doctor, there are still many exercise options for your lower body. Try this combination for an effective leg workout sans squats.

Step-ups. Going up and down stairs is another very important activity of daily living. A step-up can be done with an aerobic step, a weight bench or a stair in your home. I prefer a weighted version (holding a dumbbell in each hand), but you can do it with just your own body weight, especially if you use a higher step like a weight bench. Start by facing the step. Step up with your right foot, putting all your weight on one side, to step up on top of the step. The left, or trailing, foot will come up over the step but not touch down on top of the step. Take a moment to balance on the right leg before putting the left foot down on the ground again. Bring the right foot back to the ground to your starting position. Repeat for 10 to 12 repetitions on one side before leading with the left foot for the same number of repetitions.

Romanian deadlifts. Romanian deadlifts involve no actual lifting of dead weight off the ground. Instead it's a hinging, or bending, of the body at the hips. Start by standing up straight holding dumbbells in each hand (or a barbell), palms facing toward you. While maintaining a flat back, hinge forward from the hips, keeping the weight close to your body. Your knees should soften or bend slightly as you push your hips back, but do not drop the hips in a squatting motion. Let the dumbbells or barbell travel down the front of the body to at least past your knees, but ideally to about mid-shin. Avoid any rounding of the back or shoulders, and don't force the stretch you should be feeling in the back of your legs. Reverse your motion, standing up straight with a slight squeeze of your glutes at the top of the movement. Repeat for 10 to 12 repetitions.

Standing hip flexion. This exercise comes close to the quad-strengthening seated leg extension I mentioned earlier. However, when you're in a standing position with a resistance band, you engage more stabilizer muscles in your legs and core. Secure a resistance band to a sturdy and low anchor, like a couch. Attach the other end of the band to your right ankle. Stand up straight, holding onto the wall or back of a chair. Bend your leg to 90 degrees and lift your right knee to hip height, hold for a one-second pause and then return to start. Repeat for 12 to 15 repetitions, then switch to the left leg for the same number of repetitions.

Hip thigh extension. This version of a single leg bridge is not only a great shaper for your glutes, it also works the muscles in the front of the leg. Lie down on the ground, face up, with the left knee bent and left foot flat on the ground. The right leg will be extended straight, with th e heal slightly off the ground. Lift your hips and low back off the ground while keeping the right leg extended straight. Hold for a one-second pause and then return to the starting position, keeping the right leg engaged and slightly off the ground until the last repetition. Perform for 12 to 15 repetitions, and then switch sides.

A list of 90 different squats would have to be very detailed, perhaps overly complicated. It would be fun to have but not necessary. Just like the squat itself, it's not necessary to have it to get a functional and challenging leg workout.