3 Strength and Mobility Exercises That Rival Squats

The lower body is the foundation we sit on. Whether it’s climbing the stairs at home, standing up from a chair, or running for the train, we use our legs, glutes, and core muscles more than any others. Therefore, it makes sense to look after them with plenty of leg and glute exercises.

“Lower-body strength is absolutely crucial for maintaining balance and stability, which significantly reduces the risk of falls and injuries that affect a person’s quality of life. It can also help improve and maintain mobility, so we can continue to perform day-to-day activities,” says Paulina Składanowska, a certified personal trainer and Les Mills UK Trainer.

While learning how to do a squat can boost lower-body strength, it’s not an exercise for everyone. Trying to do squats with tight hips, poor ankle mobility, weak glutes, or a lack of know-how can lead to discomfort, and potentially injury. Luckily, there are plenty of other exercises that target the glutes, core, and legs effectively. I asked Paulina for some of her favorite alternatives.

1. Single-leg Balance

Balance exercise One leg stand – YouTube

The single-leg balance may appear simple, but it’s an excellent exercise for boosting strength in the lower body and core muscles while improving balance. “It can literally be done everywhere — even while standing in a queue or on the phone — and it’s fantastic for working the legs, activating the core, and improving ankle and knee stability,” says Składanowska.

How to do the Single-leg Balance:

• Stand with your feet hip-width apart.
• Lift one foot off the floor and keep the other (supporting) knee soft.
• Brace your belly and squeeze your glutes.
• Hold for 20 to 30 seconds on either side.

Expert tip: If you’re struggling to feel the burn, try wearing one of the best weighted vests for added resistance or close your eyes to challenge your balance.

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2. Glute Bridge

How to do a glute bridge | Bupa Health – YouTube

The glute bridge is one of the most effective exercises you can add to any lower-body workout, whether it’s classic strength training or a weighted Pilates session. It targets the gluteus maximus, the largest muscle in the buttocks, crucial for building strong glutes.

Along with improving mobility, balance, and strength, strong glutes offer support for the lower back, reducing the chances of lower back pain,” explains Paulina.

Here’s how to do a Glute Bridge:

• Lie down on your yoga mat with knees bent and heels close to your buttocks.
• Lift your hips towards the ceiling, actively squeezing the glutes.
• Hold for 1 to 2 seconds without arching your back.
• Lower back to the floor, maintaining a squeeze on your glutes.
• Repeat for 8 to 12 repetitions.

Expert tip: Want to make this exercise harder? Rest a dumbbell on your hips or use resistance bands.

3. Crab Walk

The Crab Walk is one of Paulina’s favorite ways to engage multiple muscle groups, including the hips, glutes, and legs. “It also improves balance and stability, as the body needs to stabilize while moving side-to-side,” she adds.

To perform the crab walk, you’ll need a short resistance band. Wrap it around your legs just above the knees before stepping out.

How to do the Crab Walk:

• Stand with feet shoulder-width apart, resistance band above your knees.
• Step your feet outside hip-width (or wider), bend the knees, and sit back slightly.
• Push the knees out in line with the toes.
• Take 4 to 8 small steps to one side and then the other.

Expert tip: To increase the challenge, bend your knees more. The deeper the squat, the more difficult the exercise becomes.