{"id":37048,"date":"2025-07-04T03:41:14","date_gmt":"2025-07-04T03:41:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/37048\/"},"modified":"2025-07-04T03:41:14","modified_gmt":"2025-07-04T03:41:14","slug":"this-no-squat-workout-will-fire-up-your-legs-and-butt","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/37048\/","title":{"rendered":"This No-Squat Workout Will Fire Up Your Legs and Butt"},"content":{"rendered":"

Yes, squats are an awesome exercise. But they don\u2019t need a slot in every lower-body routine<\/a>. In fact, having a leg workout without squats is helpful for those times you\u2019re really not jazzed about the exercise, whether due to it feeling not-so-great in your body, the desire for more variety in your routine, or the fact that you simply aren\u2019t in the mood.<\/p>\n

\u201cIt\u2019s okay to not always have squats in your rotation,\u201d Lauren Leavell, CPT,<\/a> group fitness instructor at Lauren Leavell Fitness<\/a>, tells SELF. There are a bunch of exercises out there that fill a similar role, challenging the same muscles as the squat\u2014namely, your quads, hamstrings, and glutes.<\/p>\n

And we tapped Leavell to create a lower-body workout that\u2019s chock-full of \u2019em. First up is a reverse lunge<\/a>, a stellar single-leg exercise that\u2019ll especially ignite your quads, while also firing up your glutes and hammies. Then, you\u2019ll go right into a superset, or a stack of two exercises that you complete right after the other, without resting in between. Your superset will be made up of the Romanian deadlift<\/a>\u2014a classic hip hinge move that\u2019s great for targeting your backside muscles, including your glutes, hamstrings, and back\u2014and the lateral step-down to heel tap, another single-leg move that hits your quads and glutes. Finally, you\u2019ll finish with a weighted glute bridge<\/a>, which zeros in on your butt.<\/p>\n

All in all, \u201cthis is going to really burn out your lower body,\u201d says Leavell. Bonus: It\u2019ll also hit your abs. \u201cCore work<\/a> is coming through in every exercise,\u201d Leavell says, particularly the single-leg moves<\/a>, since your midsection is what helps your body stay stabilized and balanced while you hold heavy weights and move your legs.<\/p>\n

Lastly, because this routine engages some of the biggest muscles in your body, it\u2019ll likely tax your heart and lungs, giving you a cardio boost, too. \u201cIf you’re working consistently through this, not taking long breaks, you are going to get your heart rate up,\u201d Leavell says. She suggests doing it once a week, alongside an upper-body specific routine and a total-body workout.<\/p>\n

Before jumping into this workout, take a few minutes to warm up, doing moves like head circles, shoulder rolls, spinal twists, butt kickers, and knee raises, Leavell says. Not only can a good warm-up boost blood flow and prime your muscles for exercise, it can also help you mentally connect with your body and get a solid grasp on just how hard to push yourself on a given day. End with a cooldown too, which can help your body gradually return to a relaxed state\u2014and once again provide you a moment to mentally check in with your body, according to the American Council on Exercise<\/a>. Leavell suggests moves like windshield wipers, 90-90 stretch<\/a>, butterfly stretch<\/a>, and child\u2019s pose<\/a> to reap the benefits.<\/p>\n

One quick note: While, like we mentioned, it\u2019s perfectly fine to skip squats on any of your lower-body workout days if you just aren\u2019t feeling jazzed about them. But if you\u2019re avoiding the move because they\u2019re painful or uncomfortable, it\u2019s worth checking in with a physical therapist to understand what might be causing that and how you can work through it, Leavell says.<\/p>\n