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Building a Better Lower Body With No Squat Use

By Brandi Goodman

Squats are often described as the best way to boost your backside. The exercise may prove beneficial for some people, but it won't bode well for those with knee pain. You can build a better low body with no squat use required. Plenty of other options are out there that can improve your lower half without being quite as painful.

Stiff-Legged Deadlifts

Lifting weights doesn't only work for arm strength. You can improve your lower body as well by performing stiff-legged deadlifts. Stand with your feet shoulder-width apart close to a weight bar. Keep your knees locked in place as you tuck back your hips and bend forward at the waist to grab the bar and lift it. You should feel a good stretch in your backside and the back of your legs.

Leg Press

The leg press may not be the best choice for someone with significant knee pain. If you can handle it, however, it's a great option for increasing -- and monitoring the increase of -- your strength. Start out by simply pressing the board with no weight added. Add small increments at a time until you can recognize that the process is becoming easier to manage. Stick with it and you should be able to see a difference between the amount of weight you first started pressing and the weight you can handle weeks later.

Lying Hamstring Curl

Lie on your stomach with your legs resting against the floor. Simply lift your feet and curl them back toward you as far as you can go. Hold the position. Start with this method until you're well-stretched and able to hold it with ease. Once you've managed that, you can add a resistance band that will make the curl even more effective.


Taking a stroll around the block is one of the easiest methods for improving the strength of your lower body. Start with just 10 minutes -- taking a quick walk around your neighborhood. After a week of that, try to go for 20 minutes, walking a couple of blocks. Eventually, you should be able to handle at least a 30-minute walk several times per week. The exercise is great for your overall health.

Do some squats if you want, but just realize they aren't the only option. You can build a better lower body in many ways. The goal is simply to move and work out your lower half the way you need to increase strength and gain muscle tone and definition.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Apex, N.C.

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