Five alternative squat exercises you can do at home to build lower body strength

ActiveWorkoutsFive alternative squat exercises you can do at home to build lower body strengthDon’t like squats? These exercises target the same musclesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Don’t like squats? These exercises target the same muscles

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

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Woman performing a kettlebell squat

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If you’re looking to build strong, muscular legs, there’s no doubt someone’s told you to ‘squat, squat, squat’. Yes, squats are a brilliantcompound exercisethat recruits multiple muscles in your lower body, including the glutes, hamstrings, quadriceps, adductors, and calves. But, they’re a marmite exercise that you either love or hate.

1. Walking lunges

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Woman doing dumbbell lunges in the gym

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To do:

Targets:Quadriceps, glutes, calves and inner thighs

2. Romanian deadlifts

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Woman performing a barbell romanian deadlift

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If you struggle with the mobility and flexibility to perform a full squat, then an RDL can be a good alternative. This can be performed using a pair of dumbbells, a single kettlebell, resistance bands, or if you just want to get used to the movement first, grab a broom and hold it horizontally.

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To do:

Targets:Hamstrings, glutes, lower back and upper back

3. Calf raises

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Muscular calves

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To do:

Targets:Calves

4. Glute bridge

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Young sporty woman practicing yoga, doing dvi pada pithasana exercise, Glute Bridge pose, working out, wearing sportswear, grey pants and top, indoor

(Image credit: Getty Images)

“This exercise has been shown to maximally target the gluteus maximus in their shortened position more than any other exercise, making it absolutely essential for anyone wanting to develop strong glutes,” says Aroosha. Make sure you have an exercise mat beneath you.

To do:

Targets:Glutes, hamstrings, quadriceps and lower back

5. Step-up

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Woman doing a step up

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You’ll just need a chair, a box or could even start with the first step on your stairs to perform this exercise. As well as targeting your lower body muscles, it’s also brilliant for your core too, as it really challenges your stability and balance. “Start with your weaker leg forwards first and take 30 to 60 extra rest when changing sides.”

To do:

Targets:Quadriceps, glutes, inner thighs and calves

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1. Walking lunges#

2. Romanian deadlifts#

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3. Calf raises#

4. Glute bridge#

5. Step-up#

1. Walking lunges

2. Romanian deadlifts

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3. Calf raises

4. Glute bridge

5. Step-up