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Squatting has invigorating benefits on the body, of course, it does all the toning. If you’ve taken a break from squatting because your knees are giving you trouble, it’s time you stop being a spoilt sport and know that there are squat alternatives for bad knees.
From squatting regularly to going anti-squatting because of knee pain is a sad affair. But what reverses this sadness is the fact that you have alternatives. The benefit of modified squats for bad knees is that the toning doesn’t come to a standstill, you still get to squat without letting your knees get affected.
If you don’t want to be a spoilt sport and keep squatting, here’s an article to guide you through some of the best squat alternatives for bad knees.
Squat Alternatives for Bad Knees – Keep It Going!
Along with trying squat alternatives for bad knees, you should focus on having healthy food and do things to keep your legs healthy because weak legs can make your knees weak.
Alternative squat exercises for bad knees are simple to practice. Before you begin, it is important that you get the logic behind why a particular exercise is the best substitute for squat to protect bad knees.
Only once you are convinced should you go ahead with trying these squat alternatives for bad knees.
No 1 – Spread Your Squats With A Stability Ball
The fact that squatting alone can damage you knees, you should choose a stability ball as a comforting squat alternative for bad knees.
In this workout, you will need to lean on a stability ball, spread your legs, and squat. It won’t strain your knees much.
With sufficient back support, you will find squatting much easier.
Essential Tip – While squatting, when you have to stand up, see to it that you stand up fully and relax your knees. Following this tip will protect you from knee pain.
Steps
- Keep the stability ball right at your lower back.
- Make sure to comfortably rest your lower back on the ball.
- Spread your legs apart and maintain that feet and shoulder-width.
- Extend your hands forward and look straight.
- Go down on your knees and don’t stress about keeping your back straight, it will stay in the right position as there is a stability ball for enough support.
You can try this squat alternative for bad knees three times a week and it is enough if you squat ten times.
Read: 14 Reasons To Do Squat Exercises Regularly For Overall Better Health
To figure out the right technique of doing this exercise, watch this video!
No 2 – Leg Extension Without A Machine
If you wish to support your knees in times of stress, it is better to stay away from machines and find the best alternative to squat for bad knees.
Staying seated, tightening your thighs, and then extending your legs forward will increase the strength in your quadriceps and turn out to be the biggest support for your knees.
Essential tip – As this is one of the best substitutes for bad knees, to make the most of it, make sure that you are seated comfortably and don’t be too fast while stretching your leg forward. Also make sure to tighten your abs when you lift your leg up and release it when you stretch your leg forward.
Steps
- Rest your back and sit straight on a chair
- Place your hands on your thighs.
- Slowly lift your right knee upwards, tighten your abs, and then slowly stretch your leg forward. See to it that your toes are pointed straight in a 90 degree angle. Your thighs and toes should be in one line.
- Now, bring your leg down slowly.
- Repeat this procedure with your left leg too.
Among the squat alternatives for bad knees, leg extension without a machine is excellent. Try it for about 3-4 minutes every day.
Read: 15 Yoga Poses For Abs – Sculpt Your Body For Better Shape
To figure out the right technique of doing this exercise, watch this video!
No 3 – Bench Glute Bridge – Relaxing Squat Alternative For Bad Knees!
Instead of simply squatting without any support and damaging your knees, why not look for a substitute for bad knees? Nothing like glute bridge, it one of the relaxing and strengthening squat alternatives for bad knees.
Besides supporting your knees, this exercise has other benefits like boosting the stamina in your glutes, hamstrings, hips, and core.
Essential tip – While doing glute bridge, ensure to let your heels stay comfortable on the floor, take support from a bench, and while doing this effective squat alternative, tighten your glutes and abdomen to not just comfort your knees but strengthen your lower body.
Steps
- Lie down with your legs up near a bench.
- Lift both your legs and place them in such a way that your heels are on the bench.
- Rest your arms on the floor and gently close your fist to balance your body.
- With the help of your back, slowly lift your lower body up in such a way that your knees bend forward and face your toes.
- Stay there for 30 seconds or as long as you can without straining your body much.
- Slowly bring your hips and butt down, rest there for a few seconds, and then place your legs on the floor.
For about 3-4 times a week, you can perform this squat alternative for bad knees.
To figure out the right technique of doing this exercise, watch this video!
No 4 – Step-Ups – Simple Squat Alternative For Bad Knees
You will need a small chair or a box to comfortably perform this modified squat for bad knees. Interestingly, you won’t experience any form of strain on your knees and this exercise will strengthen your muscles.
Essential tip – To treat step-up as one of the best squat alternative to take care of your bad knees, don’t pick a high chair, choose something that you can easily step on so that your knees don’t get strained. Go slow while stepping up.
Steps
- Place the chair or stand in front of the step.
- Make sure to stand a few inches away from the step or chair.
- Place your right leg on the chair. Your hips, knees, and ankles must be aligned.
- Now, bring your left leg on the step or chair. Ensure to keep your back and head straight.
- Keep your left leg back on the floor and bring it up a few more times.
- Switch over sides, now place your left leg on the chair and keep stepping up and down with your right leg.
You can step up 5 times on each leg and try this squat alternative exercise three times a week.
Read: 14 Reasons To Do Squat Exercises Regularly For Overall Better Health
To figure out the right technique of doing this exercise, watch this video!
No 5 – Side Lying Leg Raises – A Comfortable Squatting Alternative For Bad Knees
If your knees were not an issue, exercises pertaining to squats would have been easier. Well, that should still not bother you because there is an amazing squat alternative for your weak or bad knees.
Side lying leg raise is good for your hips and muscle strength. Besides, while you are exercising, your knees won’t feel the pinch that you would have otherwise felt if you normally squatted with severe pain in your knees.
Essential tip : As this workout is like a modified squat for bad knees, see to it that you have your shoes on, this will give you a good hold at your ankles and make the lift even more interesting.
Steps
- Roll a mat on the floor.
- Keep your body straight and lie down sideways(either left or right).
- If you are on the right, place your right hand under the head and left palm on the floor.
- Balance your body weight on your hand and leg.
- Slowly lift your right leg up, stay there for a few seconds, and then bring it back down.
- Repeat this with your other leg too.
You can try this exercise with both your legs 10 times on each side and it can be done everyday.
To figure out the right technique of doing this exercise, watch this video!
No 6 – Reversed Lunges As A Squat Alternative For Bad Knees!
If you are longing to have strong and toned legs since long and you’ve tried squatting but it is not doing good to your knees then you can try reversed lunges, it is truly an amazing squat alternative for bad knees.
You’d get to squat and get up so many times that your legs and butt will get stronger and toned in a way you would have never imagined.
Essential tip – Before you try this effective squatting alternative for bad knees, make sure you maintain a straight posture and to feel comfortable, place your hands on your waist.
Steps
- Stand straight with your shoulder and feet slightly apart.
- Place both your hands on the waist.
- Take your left foot backwards. Don’t let the left knee touch the floor.
- Lower your hips and bring your right thigh in front.
- See to it that your right knee is directly over the ankle .
- Ensure to keep both your legs parallel to the floor.
- Stay in this position for a few seconds.
- Slowly stand bring your left leg forward and stand straight to release your body from this position.
- Repeat the same procedure with both your legs.
Read: 5 Effective Knee Strengthening Exercises
To figure out the right technique of doing this exercise, watch this video!
No 7 – Stability Ball Hamstrings Roll-In – A Fun Squat Alternative for Bad Knees
For strong glutes and hamstrings we need to squat and if the pain in your knees is stopping you from working out like never before, you should even try rolling in your hamstrings with a stability ball.
We list this out as the best squatting alternatives for bad knees because you can relax your legs on the stability ball and continue working out.
Essential tip : Make sure to gently lift your hips above the floor so that you can take maximum benefit from this exercise.
Steps
- Place a stability ball below your calf muscles and lie down flat on your back.
- Rest your palms on the floor.
- With your palms support, lift your buttock u, roll the stability ball and bring it towards you with your leg.
- Slowly push the stability ball back to it’s position under your calf muscles.
- Repeat the procedure of rolling inwards and outwards as many times as you can.
This squat alternative for bad knees atleast 3-4 times a week.
To figure out the right technique of doing this exercise, watch this video!
No 8 – Single Leg deadlift As A Squat Alternative
The hamstrings are connected to your knees, so if you are unable to directly squat and strengthen your knees, it is time to try leg lifting with squat alternatives. One such alternative is single leg lifting.
This exercise doesn’t have too many steps and mostly comes with benefits like strong hamstrings and improved body stability.
Essential tip – Before doing this alternative squat exercise for bad knees you should make sure to bend properly, avoid hunching your back.
Steps
- Stand straight with both your legs slightly apart.
- Bend forward in such a way that you don’t hunch, try to reach the ground with your right hand and stretch your right leg behind.
- Repeat this procedure on either ends.
You bend 5-6 times on either sides and practice this workout three times a week.
Read: How to get a stronger legs
To figure out the right technique of doing this exercise, watch this video!
No 9 – Prowler Sled Push As A Squat Alternative For Bad Knees
If you want strong glutes and hamstrings, you should try prowler the prowler sled push exercise, it is one of the best squat alternatives for bad knees. This exercise won’t damage your knees at all.
Essential tip – Since you’ve chosen prowler sled push, make sure not to strain your back too much while moving forward. Immediately stop when you are tired.
Steps
- Firmly hold the prowler sled push
- Keep your hands straight and stretched.
- Bend your body effectively.
- Put in all your energy and move forward.
You can push the prowler for a few minutes and probably try this exercise twice a week.
To figure out the right technique of doing this exercise, watch this video!
No 10 – Monster Walk With A Band
If you want strong hips, a toned butt, and perfect legs but don’t wish to squat because it hurts your knees then we have one of the best squat alternatives for bad knees and that is practicing monster walk with a band.
To do this exercise you will need a resistance band and that needs to be tied around your ankles. If anyone at home or your friends have pain in their knees, back, or hips, they should try this exercise.
Essential tip – If you want to effectively perform this exercise, it is important that you correctly bend your back. If you are not comfortable you will experience some kind of strain.
Steps
- Place a resistance band around the ankles.
- Slowly spread your feet apart.
- Stretch as much as you can.
- Keep your back straight, start walking forward and backward with your feet stretched.
- Keep your hands in the front and close your fist.
You can try this squat alternative for bad knees every alternate day. Walk for at least 3-4 minutes. Gradually increase the walk timing.
Read: How to get a stronger legs
To figure out the right technique of doing this exercise, watch this video!
No 11 – Inner Thigh Circles As A Squat Alternative For Bad Knees
Honestly, inner thigh circles can be slightly tiring but if you wanted an alternative to squats, then this exercise is worth a try.
Besides not hurting your knees, the big deal about this exercise is that it strengthens the abdominal muscles and tones up your thighs.
Essential tip : While doing this exercise, ensure to make inner circles only until you can, if you over-exert yourself, it could tire you.
Steps
- Roll a mat on the floor and lie down on your back
- Stretch your legs forward
- Place your hands under your lower back
- Slowly lift both your left and right leg, slightly spread it apart.
- Slowly start to move it clockwise and anti-clockwise.
You can do this exercise 5-6 times clockwise and anti-clockwise. It is more than sufficient if you can do it three times a week.
To figure out the right technique of doing this exercise, watch this video!
Conclusion
Squat alternatives for bad knees involve exercises or variations in workouts providing the same benefits as squatting. Every exercise is designed in such a way that it takes care of strengthening and toning your leg muscles.
To pick an alternative squat exercise for bad knees you need to have your goals prioritized.
Meaning is your goal pertaining to work on toning your butt along with taking care of your knees (or) is that you are fond of squatting but you prefer it’s variations because you tend to develop knee pain quite often.
From the exercises we have listed out in this article, learn about all the squat alternatives for bad knees. Then analyze some of those modified squat exercises that will protect your knees and accordingly continue squatting regularly.
