You may have read our recent blog post on the necessity of the squat. It’s a “foundational movement pattern humans learn at a very young age. The muscles you use in a squat help you power through your daily tasks. Adding squats to your workout can help decrease your risk of injury and keep you moving easily throughout the day” (Very Well Health, 2025). That said, squatting isn’t available to everyone. 

You may have an injury or pre-existing condition that makes the required range of motion painful or risky. In this case, our in-home and virtual personal trainers are equipped with a litany of options to strengthen the same muscle groups without exacerbating your condition. Read on to learn the Nielsen Fitness team’s tips and tricks for squatting without squatting.

MUSCLES WORKED

The primary agonist muscles (the muscle or muscle group that is most directly involved in performing a specific movement) of the squat are the gluteus maximus (largest muscle of the buttocks), and quadriceps (thighs). There are several other muscles working as synergists and stabilizers during the squat pattern, but the agonist muscles are what we’ll focus on. 

Strong glutes and quads help you walk, run, climb, sit, and stand. Maintaining their strength will improve your athletic performance, activities of daily living, and quality of life in later years.

THE ROAD BLOCKS

First of all, squats require a certain level of strength and mobility, so it may not be the best place to start if you’re a beginner. On top of this, you need a solid amount of strength and stability in the joints of the lower body to accommodate the necessary hip/knee/ankle flexion. If you have a condition that affects your joints, this may take squats off of the table. 

Furthermore, if you struggle with lower-back pain or lack core strength, the hip-hinge in a squat may place unnecessary pressure on your spine. If you can’t maintain a neutral spine position with an open chest and braced core within hip flexion, you shouldn’t be squatting. Lastly, individuals with balance issues may struggle to maintain safe and proper form during squats.

THE ALTERNATIVES

1. Assisted squats: The first option is to practice assisted squats. This could be a bench squat, which is simply the practice of standing and sitting from a seated position with good form, or a trainer-assisted squat. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa can use hands-on assistance to gently pull you through the squat range of motion to reduce resistance and intensity.

2. Step ups: Step ups are a great way to target the glutes and quads with less pressure on hip mobility and lower back support. You can also place your platform or step near a wall for balance assistance.

3. Sumo Stance: A wide sumo stance with reduced range of motion is a fantastic way to mimic the bend and lift of a squat while once again taking pressure off of the joints in the lower body. More open hips, less knee pressure, and less ankle dorsiflexion is key here.

4. Band Walks: A looped resistance band around the legs is a great way to increase intensity in a half-squat position. Keeping pressure on the band, add a lateral walk in a semi-squat stance to challenge the glutes and quads without repeated flexion and extension.

5. Hip Airplanes: Lastly, if you keep your supporting knee slightly bent during a properly executed hip airplane, your quads and glutes are working to stabilize the entire body.

FINAL THOUGHTS

As always, if an exercise feels painful or unstable, stop what you’re doing and reassess. There’s never any reason to push yourself out of safety; the risk will always be higher than the reward. If you’re struggling to find strength training exercises that feel right for your body, the help of an experienced in-home or virtual personal trainer is the best course of action. Get started with Nielsen Fitness, here.