How to replace squats with a bar for training legs and buttocks

Squats with a barbell - the basis of strength training. The element is included in the training plans of bodybuilding, powerlifting, weightlifting, game sports (basketball, volleyball and others). Advantages of squats:

  • stimulation of muscle growth;
  • development of "explosive" strength;
  • increased endurance;
  • reduced subcutaneous fat.

High injury risk is considered a serious drawback of the element. We will analyze effective exercises that allow you to replace squats with a barbell for various injuries of the musculoskeletal system.

How to replace squats with a bar for training legs and buttocks

Leg training for injuries and knee pains

Correct technique - guarantee of security and rapid progress. If an athlete crouches with errors, the risk of injury is increased.

For any pain in the knee joints, you need to stop and pay attention to small nuances. An experienced trainer will help. Ask him to watch your squats.

If there are defects in the technique, the mentor will notice this and give recommendations.

Another cause of knee problems is tissue overstrain. Most often, athletes damage ligaments. Also, with excessive mechanical stress, cartilaginous structures or two knee "pads" - menisci can suffer.

In any case, if during the squats you feel sharp pain, a crunch and you cannot freely stretch your limb, consult a doctor immediately.

Self-medication in this situation is unacceptable.

In case of injuries of the knee joint, it is necessary to temporarily abandon strength training on the lower body. As a rule, doctors prescribe rehabilitation measures - physiotherapy, drug treatment and light sports loads.

We offer a set of exercises to maintain muscle tone of the legs. To maximize the safety of the knee joints, before starting the training, apply a warming ointment on them and wrap them with an elastic bandage or a special bandage.

  • Squats with an empty bar (3x15-20). You will need a standard 20 kg shell. If during the execution there are unpleasant sensations in the joints, we replace the bar with bodybar. We spread our legs slightly wider than our shoulders and spread our socks outward at an angle of 45 °. Slowly lower the pelvis to the parallel of the hips with the floor, then just as smoothly rise.

    We are repelled by the whole foot, we do not allow the center of gravity to shift to the socks.

  • Exercising the thigh muscles. To strengthen the quadriceps we use a simulator designed for leg extension sitting. We set the minimum weight, move smoothly, avoid tossing the stop. We perform 3 sets of 15-20 repetitions.

    Then we lay on our stomach in the machine for training the biceps of the thigh. We also select the minimum weight. We do 3 sets of 15-20 bends.

  • Squats in Smith's simulator (3x15-20). It’s hard for athletes with knee injuries to maintain body balance, so even lightweight squats are difficult.

    In the Smith machine, the crossbar is rigidly fixed to the guides, which allows lowering and lifting the body without loss of balance. We get into the machine, feet slightly forward. Squat to the right angle in the knee joints.

  • Rises on socks (3x20). In this exercise, you cannot use the vertical simulator for calves, since it involves performing on straight legs, which can create a negative load for the sore knee.

    Therefore, we raise socks in a “sitting” calf machine. We put the front parts of the feet on the crossbar, leave the heels on weight, perform smooth shocks. At the top point we strain the calves.

  • "Static" lunges (3x15-20). For exercise, you need two small dumbbells or weights.

    We take the shells in our hands and put one foot forward. The distance between the feet should be approximately 60-70 cm. We perform short slow squats. We make sure that the knee of the “front” leg does not extend beyond the toes. After the set is completed, we change the lower limbs and repeat.

To pump legs without squats with a barbell will not work. The complex is designed for training the lower extremities during the rehabilitation period.

At the end of the lesson, we recommend that you perform simple exercises for “pumping” your knees: pedaling the exercise bike, walking in the stepper with minimal resistance, smooth abduction and extension of the legs under the load of the rubber expander. As a result, blood circulation in the joint tissues will increase, and recovery will go faster.

Leg training for injuries and back pain

First of all, it is necessary to identify errors in the squat technique.

As a rule, muscle strain occurs as a result of "rounding" of the spine or pushing the weight back, not legs.

Throughout the entire approach, keep the lower back curved and the shoulder blades brought together.

During the squat, do not lean forward strongly. Otherwise, the dangerous load on the lumbar region increases, and the center of gravity shifts to the socks, which will lead to a fall.

The main danger of heavy squats is the compression effect on the vertebrae .

In case of pain, it is necessary to minimize the load on the back. For this purpose, we have selected effective exercises that allow you to replace power squats with a barbell on your shoulders.

Before the start of the lesson, be sure to “warm up” the body. We recommend using a weightlifting belt.

  • Front squats (3x8x10).

    The exercise is noteworthy in that it allows you to redistribute most of the load on the leg muscles. Due to the shift of the center of gravity forward, the weight of the projectile should be lower than with classic squats. So, we have the bar on the racks, at the level of the pectoral muscles. We take up the shell, palms a little wider than the shoulders. We sit down and press the bar to the upper chest and front deltas.

    We firmly fix the shoulder girdle and arms. We remove the weight from the stops and move back. We place the feet a little wider than the shoulders and, on inspiration, gently lower the pelvis.Exhale and rise. When performing, we avoid the following errors: tearing off the heels, "rounding" of the back, a strong bend forward, bringing the knees inward .

  • Squats of Jefferson (3x10-15). When performing the exercise, the weight is at the groin level, which partially removes the load from the spine. When lowering the back remains in an upright position, reduces the dangerous effect on the lower back. We put the barbell on the floor and stand on either side of it (the graph between the legs). We place our feet wider than our shoulders, we turn our socks outward.

    The groin is located exactly above the middle of the neck. We sit down, take up the shell with a grip, with one hand in front and the other in the back. We rise, straighten the back and bring the shoulder blades together. We firmly fix the position of the shoulder girdle. Squat while inhaling, lower the shell until it touches the floor, while exhaling, we rise.

    We avoid the following errors: tilting the body forward, relaxing the upper back, rounding the spine, bringing the knees inward .

  • Squat Zercher (3x10-12). In the exercise, the weight of the projectile is held by the hands on the elbow joints, which allows you to remove the load from the lumbar spine. The bar is located at the level of the abdomen, which also helps to unload the back and involve the muscles of the legs to a greater extent. Before starting, we wrap the neck with a towel so as not to injure the skin.

    We sit down slightly, press the inside of the elbow joints to the bar, and close our palms into the lock. We bend the lower back, strain our arms and remove the shell from the racks. Take a step back. We place our feet a little wider than the pelvic bones. Squat on the inhale, on the exhale - rise.

    We avoid the following errors: relaxing shoulders and arms, leaning forward, transferring body weight to socks .

  • Squats with weights on the belt (3x10-12). To perform, you need a strong belt with reliable mounts for hanging elements. Due to the absence of loads squeezing the spine from above, the exercise can be performed by people with back problems. We stand on two platforms with a height of at least 50 cm.

    You can use plio-boxes, identical benches, any other stable objects. The distance between the feet is wider than the shoulders. Turn the socks outward at an angle of 45 °. We hang the load on the belt. Straighten the back, stretch your arms in front of you.

    On inspiration, we gradually descend into a deep squat, on exhalation, we rise. We avoid the following errors: tilting the body forward, rounding the spine, bringing the knees in, lowering the head .

  • Leg press (3x10-12). To perform, a simulator with a tilting platform is used. The advantage of the machine is the absence of axial load on the spine, which allows you to effectively train the muscles of the legs and buttocks without threatening to injure your back.

    We sit in the simulator, press the feet to the platform approximately shoulder width apart. Socks slightly parted to the sides. We raise the weight and remove the stoppers. Bend your legs while breathing in, while exhaling, gently push the carriage with the load.When performing, we press the head to the seat, and firmly grasp the handles with our palms.

    To protect the knee joints, at the top point we do not straighten the legs to the end. We avoid the following errors: tearing the heels off the platform, raising the pelvis from the seat, bringing the knees in .

  • Hackenschmidt Squats (3x10-12). The bar is held on straight arms behind his back. Such a technique, as well as a low center of gravity, allow you to remove a dangerous load from the spine and effectively work out the muscles of the legs.

    We put the bar on the floor and turn our back to it. Lower the pelvis, grab the bar and slowly straighten. We bend the lower back, move the shoulder blades back, fix the arms and shoulders in this position. While inhaling, we squat gently until the shell touches the floor, while exhaling, we rise. When executing, we avoid the following errors: "knocking off" the bar at the lower point, a sharp jerk up, "rounding" of the spine, lowering the head .

If you are training your legs without squats with a barbell on your shoulders, use the 1-2 exercises above as a “base”. The selected elements will well load the entire lower body, enhance the production of growth hormones, and help get rid of extra pounds. To “finish” the muscles, do leg extension in a seated simulator or lunges forward with dumbbells.

Home workout without a barbell

It is almost impossible to pump up leg muscles with squats without weight. Exercises without weights are designed to stretch the body before power loads or to supplement aerobic training, designed for weight loss.

Even in homework, to strengthen the lower limbs, it is necessary to use dumbbells, weighting materials, improvised objects as a load. For those who prefer independent workouts at home, we offer a set of exercises for working out the muscles of the legs:

  1. Warm-up part. The duration of the elements is 30 seconds each. Quick squats with own weight, jumps with high lifting of knees, running with overwhelming of legs in place. After completing the exercises, take a break for 30-40 seconds and repeat the cycle.

  2. Squats with weight (3x15). To complete this, you need a sturdy backpack. We put heavy books or bottles of water in it and sprinkle it on our shoulders. We place our feet a little wider than the pelvic bones, turn the socks outward, bend the lower back, and move the shoulder blades back. On inspiration, gently lower the pelvis, at the same time we bring our hands in front of us.

    Exhale and rise.

  3. Steps (3x15). To perform, you need to choose a stable platform, for example, a box or bench. The height of the stand should be at least 50-60 cm. We leave the backpack with weights on the back.

    We take a step on the platform with the right foot, straighten on it and substitute the left. We step on the floor in the reverse order. The next repetition begins with the left foot. When doing the back, we try to keep it straight, without leaning forward and “rounding”.

  4. Bulgarian attacks (3x15).

    We take in our hands two dumbbells or bottles of water. We get up a meter from the sofa and turn our back to it.Take one leg back and press the upper part of the foot to the seat. Straighten the shoulders, slightly bend the lower back forward. On inspiration, lower the pelvis to the parallel of the thigh with the floor, on the exhale, we straighten.

    After the set is completed, we change the position of the legs and repeat.

  5. Pistols squats (3x15). To begin with, you should master the technique of exercise with your own weight. After this, weights can be added in the form of weighting agents on the back. We stand with our right side to the windowsill or any stable piece of furniture and put our hand on it.

    Lift the left foot and hold it on the weight, we try to straighten the knee completely. Slowly squat on the right foot, while raising the left to the horizontal position. Having reached the bottom point, we begin to rise smoothly. After completing the set, turn the left side to the support and repeat.

  6. Deadlift (3x15).

    We get up evenly, put our feet close (10-15 cm). We pick up one weight or heavy dumbbell and lower the shell to the groin. We straighten our shoulders and slightly bend the lumbar. On inspiration, we bend over and lower the load below the knees. At the same time, we bend our legs slightly.

    On the exhale - slowly rise. When performing the head, do not lower, we look forward constantly.

  7. "Stool" or "wall" (3 sets of 1 minute). Press the back against the wall and gently lower the body until a right angle between the legs and hips is formed. We put our palms on the patella.

    We hold this position for 60 seconds.

You should train according to the program no more than 2 times a week. Between classes, you need to pause for 1-2 days.

In addition to home exercises, we recommend 1 intensive training at the stadium: accelerations, jumping over barriers, running up the ladders, etc. Additional loads will help reduce the fat layer and strengthen the muscles and ligaments of the lower part body.

Training of buttocks for girls

The main goal of most women's fitness programs is an accentuated study of the lower body. But not everyone fits the classic barbell squats. Some athletes simply do not like them, while others are contraindicated for medical reasons.

We offer to disassemble a training complex that allows you to pump your buttocks without power squats:

  1. Warm up. It is best to warm up the lower part of the body with cardiovascular equipment: an orbitrek, a treadmill and a bicycle ergometer.

    We prepare for the loads using any of these machines for 10-15 minutes at an average pace.

  2. Leg press (3x15). We use a simulator in which the carriage with weight moves at an angle of 45 °. We sit in the machine, press the lower back to the back and place the feet to the upper edge of the platform. This setting of the legs allows you to stretch the gluteal muscles as much as possible.

    We grip the handles firmly with our palms so as not to tear off the lower back during execution. On inspiration we bend our legs, on the exhale - we straighten.

  3. Hyperextension with a round back (3x15). Deflection of the spine allows you to shift the focus from the lumbar to the buttocks.We take the starting position: stand in the simulator, press the hips to the soft back, put the legs on the platform and fix them with the help of rollers.

    We cross our arms on our chest and round our back. We maintain this position of the spine and perform classical hyperextension. In the upper phase of the movement, raise the body to parallel with the floor and strain the buttocks.

  4. Squats plie (3x15). We place our legs wide (80-100 cm), take a weight in our hands and lower it to the groin.

    We take the shoulder joints back, slightly bend the lower back, keep our head straight. Inhale and lower the pelvis to the right angle in the knee joints. We pause for a second and exhale back to a vertical position.

  5. Lunges in the Smith simulator (3x15). We stand in the machine, grab the bar with our palms and press the upper back to it.

    We put one leg forward, the second - we take it back. The distance between the feet is 70-80 cm. We shift the body weight to the front foot. On inspiration, we fall into a lunge, on exhalation, we rise and squeeze the buttocks. After completing the set, we change the position of the lower extremities and repeat.

  6. Buttock bridge (3x15). Press the upper back to the fitness ball. We bend our legs at a right angle, we bend our knees wider than the pelvis. We put a pancake from the bar or a small neck on the stomach. On inspiration, lower the buttocks, on exhale - raise the pelvis to the parallel of the hips with the floor.

  7. Leg abduction in the block simulator (3x15). We put a horizontal bench in front of the lower block. Press the left knee and the left palm to the seat. We keep the back parallel to the floor, the spine is not "rounded". We fix the cable of the lower block on the right ankle using a special cuff.

    We exhale and with a sharp sweep we take our straight leg back, while breathing in - smoothly return it, but do not put it on the floor. At the extreme point of the lead, do not forget to squeeze the buttocks.

The program can be used 3-4 times a week. Leave rest days between classes. In addition to exercises, we recommend cardio training in the fresh air: running, cycling, walking.

This will help get rid of the effect of the "orange peel" and improve the relief of the buttocks.



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