10 Squat Alternatives To Try On Your Next Leg Day

How to: Stand tall with a resistance band looped around the middle of your left foot and grip other end of band in both hands. Shift weight slightly over left leg, palms towards your thighs. Keep your left leg slightly bent. Keeping your back straight and neck in line with your spine, lean forward, extending right leg straight behind you, until torso is parallel to the floor. Drive into your left heel to return to the standing position. (For an extra challenge, at the end of this move, lift your right leg until it forms a 90-degree angle, then return to start). That’s one rep. After you complete your reps, don't forget to switch sides.

Why it works: This exercise also strengthens the booty, stretches the hamstrings, and doesn’t create much pressure on the knees, says Stacy Sims, Ph.D., exercise physiologist and author of Roar: How to Match Your Food and Fitness.

How to: Place a mini resistance band underneath your feet, and stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step your left foot out to the side, followed by your right. Then step back to the left. That’s one rep.

Why it works: This exercise activates the glutes while also helping you improve your form in how your hips, knees and feet work together, says Rachel Cosgrove, C.S.C.S., co-owner of Results Fitness.

How to: Holding two dumbbells (or a kettlebell) in your hands, stand with your feet hip-width apart, knees slightly bent. Position the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you bend at the waist and lower the weights toward the floor. Squeeze your glutes to return to standing. That's one rep.

Why it works: By keeping your legs fairly straight throughout this movement, you lessen pressure on the knees and work the glutes, says Sims.

How to: Hold a kettlebell in front of your thighs with both palms facing toward your body. Stagger your legs, stepping your right foot back and your left foot forward. Your right heel should be off the ground. Push your hips back as you hinge forward, lowering the kettlebell while keeping it close to your legs. Once your hips reach 90 degrees, return to start. That’s one rep.

Why it works: This squat alternative protects the knees and doesn’t require too much bend, while firing up the glutes and hamstrings, says Cosgrove.

How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Lift right leg straight back and up, keeping right foot firmly flexed. Bring right leg back down to mat, then repeat the move on left leg. Continue alternating legs for 30 seconds.

Why it works: This full-body move tests your balance and stability, while also firing up the glutes.

How to: Stand with your feet shoulder-width apart, with a resistance band under your feet and wrapped around the back of your neck. Keeping your knees slightly bent and your torso straight, slowly bend from your hips until your upper body is parallel to the floor. Hold for 5 seconds and return to start. That's one rep.

Why it works: The good morning exercise doesn't require much knee bending, but helps you practice proper hip hinging form that will assist with squats, says Cosgrove.

How to: Start standing facing a box or other sturdy, elevated surface with hands on hips. Engage core, then step left foot up onto the box. Press through left foot to re-straighten left leg while driving right knee forward in front of body and up to hip height, maintaining a 90-degree bend in right knee and coming to balance on left leg on top of box. Return to starting position. That's one rep. Perform on each side.

Why it works: Whether you're hiking or hauling it up a flight of stairs, this functional exercise builds the quad and glutes strength you need to tackle all sorts of daily activities.

How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That's one rep.

Why it works: Glute bridges target the booty and hips without placing any bodyweight on your knees, according to Sims.

How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That's one rep.

Why it works: This variation of a glute bridge offers even more hamstring activation while being easy on the knees, says Cosgrove.

How to: Stand with your feet hip-width apart, and hold a kettlebell in front of your chest. Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees. Push through your left foot to stand, then repeat on the other side. That's one rep.

Why it works: Lunges mimic the movement of a squat, but reduce pressure on the knees, says Cosgrove.

How to: Get on all fours on top of your mat. Keep your right knee bent at 90 degrees as you lift your leg into the air until your body forms a straight line from shoulders to knee, your right toe kicking toward the ceiling. Reverse the movement to return to start. That's one rep.

Why it works: Donkey kicks take all the weight off your knees, and fire up the glutes and hamstrings, says Cosgrove.

How to: Lie with your shoulder blades and top of back against a box or bench, knees bent, feet about 12 inches from your butt. Hold a dumbbell in both hands and rest it on top of your pelvis. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, so your head, neck, torso, and knees create a straight line. Hold the position for two seconds before lowering to start. That's one rep.

Why it works: This move strengthens your hips, glutes, and quads, while also helping stabilize your pelvis.

How to: Wrap one end of resistance band around an anchor, and the other around your hips. Place your knees about shoulder-width apart with your feet together. Your feet and knees should form a triangle. Begin by sitting on your feet and then lift your body up and out, extending your hips. Squeeze your glutes together at the end range of movement, while avoiding hyperextending the low back.

Why it works: This squat alternative activates your hips and glutes and creates a powerful hip drive that can improve squat form, says Sims.