![]() Place the foot of your desired back leg onto a bench whilst keeping the front foot flat on the ground.TIP: Stepping further from the bench will active your glutes more, whilst having a closer stance will work your quads. This emphasizes the quads more as it allows you to go lower than the normal split squat. If you prefer using heavier weights and lower reps then these are the exercises for you! Alternatively, if you have mastered the simpler exercises then move onto these exercises. Repeat until the required number of reps.Ĭhallenging Alternative Exercises to Front Squat.Repeat with the other leg to complete one rep.Raise the leg just lowered back to its starting position.Make sure that your joints are in a straight line. Lower your knee until it nearly touches the floor. Take your right leg and step back onto the ball of the foot.Select an appropriate dumbbell set and hold one in each hand with your palms facing in.TIP: Hold your chest up to maximize the effect on your glutes. These can be done either with dumbbells or without. They are also excellent for forming explosive speed for sports. It is as simple as it sounds yet far tougher!Īn easier alternative to the Bulgarian split squats, this exercise will build your thigh muscle. If squats really aren’t your thing, then try the backward lunge! It’s a simple exercise that can be weighted appropriately using dumbbells. Raise yourself to the starting position and make sure that your hips extend fully.Lowering yourself too deep will cause the back to round and lose form. When your hips go below your knees this is deep enough.Ensure that you pull your shoulder blades back so that you maintain a neutral back. Lower yourself until you are in the squat position.Your palms should be at the upper end of the dumbbell and should face in. Select an appropriately sized dumbbell and hold it at chest height.TIP: As you do this exercise, ensure that you keep the dumbbell close to your chest. It’s especially useful for those suffering from lower back issues as it eases some of the pressure from the lower back. It replaces the barbell with a dumbbell and the hold is much easier on your wrists. This is especially useful for anyone who is struggling with the front squat because of the heavyweights. Smith Machine Front SquatsĪnother alternative is the Goblet squat. Similarly, if you prefer a higher intensity workout with more emphasis on higher reps and shorter breaks then these are more likely to be the exercises for you! 1. IF you have struggled with the weight of the main front squat or are returning from an injury then we recommended starting with these. This helps to maintain your backs position. When lowering, arch your back and pull your shoulders back to maintain a strong core and straight back,.When lowering always make sure that your knees don’t go further forward than your toes.Challenging Alternative Exercises to Front Squatīefore we get into the exercises, here are a few pointers to help you make sure that you get the most from your squats.Simple Front Squat Alternative Exercises. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |