Over 40? These are the three best alternatives to squats

Squats are one of the most popular and effective fitness exercises of all to get your legs and buttocks in shape. They ensure success in the front and back of the thighs, in the buttocks, but also in the torso. But especially when we get older or have problems with our knees, the deep squats can often put too much strain on the joints. But fortunately, there are alternatives that are not only just as effective, but less stressful for the knees – and they provide the necessary variety. We have the three best alternatives, especially if you combine them in one workout.

1. Squat alternative: Lift your legs while sitting

1. For the first squat alternative, sit on your mat with your back straight and support yourself lightly with your arms behind your body. The legs are stretched out straight.
2. Now alternately lift your straight legs with the tips of your toes pulled up.
3. Repeat the exercise at least 10 times – preferably in three sets.

2. Squat alternative: Donkey kicks

1. For this exercise, stand on all fours. You can cushion your knees if necessary. Now place a small dumbbell in the back of your left knee.
2. Lift your left leg so that your knee remains at a 90-degree angle and the thigh is parallel to the floor.
3. Lower and lower the knee slowly and in a controlled manner for 10 repetitions. Perform the exercise with your right leg.
4. Again, this exercise is most effective if you repeat it in three sets.

3. Squat alternative: Bridge with weights

1. For this exercise, lie on your back and place your feet where your knees previously rested. Place a dumbbell on your pelvis and hold it with both hands.
2. To perform the exercise, lift your pelvis so that your body forms a straight line from your shoulders to your knees.
3. Then slowly lower your back again before putting it down again.
4. Repeat the exercise 10 times. Again, the exercise is most effective when performed in several sets.

Tip: You can adjust the number of repetitions and the weight of the dumbbells to suit your fitness level, and the first exercise can also be intensified by adding ankle weights.

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