You’re in luck if you want to develop strong, large legs but don’t want to rely solely on squats! You can build the legs of your dreams with a variety of additional activities. Here are 16 suggestions for getting large legs without squatting:
Deadlifts: Deadlifts are an excellent workout for increasing the size and strength of the entire lower body. They can be performed with a barbell or dumbbells and work the glutes, hamstrings, and lower back muscles.
Lunges: With or without weights, lunges are a traditional lower body exercise. To vary things up, they can be performed in a variety of various ways (forwards, backwards, lateral, etc.), targeting the quads, hamstrings, and glutes.
Step-ups: Step-ups are a straightforward but efficient workout that work the quadriceps. A step or bench, along with some weights, are all you need (dumbbells or a barbell).
Leg press: Using a leg press machine is a terrific method to focus your glutes and quads without overtaxing your lower back. Just watch your form and try not to lift too much weight.
Leg extensions: Another machine-based exercise that works the quadriceps is the leg extension. If you have any knee problems that prevent you from performing squats, they’re a terrific alternative.
Leg curls: Leg curls, which can be performed on a machine or with a resistance band, are a terrific workout for the hamstrings.
Exercises that help develop strong, defined calves include calf raises. You can perform them while standing on a step or with your heels hanging off the edge, with or without weights.
Box leaps are a plyometric exercise that can be used to develop powerful, explosive lower body strength. All you need to jump on and off of is a box or other raised surface.
Squat jumps: Another plyometric exercise that works the quadriceps, glutes, and calves is the squat jump. They resemble box leaps, however you leap directly into the air as opposed to landing on a box.
Single leg deadlifts: These exercises are a terrific approach to strengthen the specific muscles in each leg and to increase balance and stability. With a dumbbell or kettlebell in one hand, you can perform them.
Bulgarian split squats: The quadriceps, glutes, and hamstrings are worked during this difficult exercise. They resemble lunges but have one foot elevated in back of you.
Squats with a pistol: Squats with a pistol are a very challenging exercise that call for a lot of strength and balance. In essence, they are a one-legged squat that can be performed with or without additional resistance.
Hip thrusts: Hip thrusts, which may be performed with or without weights, are a fantastic workout for strengthening the glutes. All you need is something raised to sit on, like a bench.
Glute bridges: Another workout that strengthens the glutes, glute bridges can be performed with or without weights. You just need a flat area on which to lie.
Clamshells: Clamshells are a straightforward but efficient hip abductors workout (the muscles on the sides of the hips). They can be performed with or without a resistance band.
Monster walks: The hip adductors and abductors can be strengthened with this exercise (the inner thighs). They can be performed with or without a resistance band. Start by standing with your feet shoulder-width apart and a resistance band around your thighs to perform monster walks (just above the knees). Step to one side while maintaining tension on the resistance band. Bring your second foot in to touch it after that. After performing the necessary number of repetitions, switch directions and repeat the exercise in the opposite way.
You may develop strong, muscular legs without using squats by using these exercises in your lower body routines. As you gain stronger, keep your attention on perfect technique and progressively up the intensity (either by adding weight or increasing the amount of reps). You’ll be well on your way to accomplishing your leg objectives with regular exercise and a healthy diet!