No-Squat Leg Workout: Build Strength Without Knee Pain

No-squat leg workouts allow you to strengthen your lower body without putting excess stress on your knees. If you’re dealing with joint pain or just looking for a change to your routine, there are many squat alternatives you can use. This guide will cover no-squat leg workout plans, workouts for mass, and dumbbell-based routines to help you train your lower body while avoiding discomfort.

What Is a No-Squat Leg Workout Plan?

A no-squat leg workout plan can help you strengthen your lower body, including the hamstrings, glutes, and quads, without the need for traditional squats or lunges. Whether you’re experiencing pain or simply looking for a different approach, several optional exercises can provide similar results (1).

However, before you get started, it’s essential to contact a physician to ensure you’re physically up to the task, particularly if you have existing knee pain. It’s also important to ensure you schedule enough recovery time after your workouts so your muscles can repair and grow. Aim for at least 48 hours of rest between intense lower-body sessions (2).

Example No-Squat Leg Workout

•         Glute bridges – 3 sets of 12-15 reps
•         Romanian deadlifts – 3 sets of 8-12 reps
•         Leg press – 3 sets of 12 reps
•         Step-ups – 3 sets of 10 reps per leg
•         Calf raises – 3 sets of 15 reps

Example No-Squat Leg Workout for Mass

•         Romanian deadlifts – 3 sets of 8-12 reps
•         Leg press – 3 sets of 8-12 reps
•         Step-ups – 3 sets of 8-12 reps
•         Seated leg curls – 3 sets of 8-12 reps
•         Calf raises – 3 sets of 8-12 reps

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Example No-Squat Leg Workout with Dumbbells

•         Romanian deadlifts – 3 sets of 8-12 reps
•         Dumbbell step-ups – 3 sets of 8-12 reps
•         Dumbbell hip thrusts – 3 sets of 8-12 reps
•         Dumbbell calf raises – 3 sets of 8-12 reps
•         Seated leg extensions (using dumbbells) – 3 sets of 8-12 reps

How to Do Leg Day with a Bad Knee

Trying to work out with a bad knee can be a struggle and you should always contact a medical professional before attempting to do so, but following these next few tips can help you minimize strain on the joints while still building strength.

•         Warm up and stretch with gentle movements such as leg swings or knee extensions to prepare for your workout (3).
•         Use low-impact exercises, such as glute bridges, leg presses, and Romanian deadlifts, to help you build strength in your legs without excessive joint strain.
•         Resistance bands and machines provide more controlled movements, which can help reduce stress compared to free weights.
•         Strengthen your knee-stabilizing muscles, such as the quads, hamstrings, and calves, to reduce knee pain.
•         To minimize joint strain, focus on partial-range movements instead of deep squats or lunges (4).

Read more: 20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home

Are Squats Absolutely Necessary?

Squats aren’t necessary to build strong legs. While they are a staple in many workout routines, alternative exercises such as glute bridges and Romanian deadlifts can help you develop the lower body muscles (5).

Can I Train Legs Without Squats?

Yes! There are many ways to train your legs, so you don’t need to include squats if you would rather leave them out. As previously mentioned, performing glute bridges, leg presses, Romanian deadlifts, and step-ups can help you get similar results. Running and even walking will also help you strengthen and tone your legs, but they’re higher-impact exercises that can put strain on your knees (6).

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What Can I Do Instead of Squats?

• Leg Press

You can perform the leg press on a machine or using elastic bands. It’s perfect for targeting the quads, hamstrings, and glutes while potentially minimizing strain on the lower back.

• Romanian Deadlifts

The Romanian deadlift is a strength-building exercise that is performed with a barbell or dumbbell. It targets the hamstrings, glutes, lower back, core, and forearms. Rather than maximum lifting power, it focuses on muscle stretch and controlled movement throughout the repetition.

• Step-Ups

Step-ups are a compound movement that can help strengthen the quads, glutes, hamstrings, and core. This exercise can also improve balance and coordination using real-life movements such as climbing stairs.

• Calf Raises

Calf raises are a simple but highly effective exercise that strengthens the gastrocnemius and soleus muscles of the calves. They can also help improve stability and ensure even weight distribution, which reduces strain on the knees.

Read more: Hip Dips: Are They Worth Worrying About?

What Exercise Is the Same as a Squat?

If you’re looking to replace the squat with exercises that target the same muscles, a good choice is the leg press, which utilizes a very similar movement. Another great choice is the wall sit, which is like a squat but uses a wall for support and to reduce strain on the knees. Finally, step-ups mimic the movement of a squat but typically aren’t as difficult and are far easier on the joints (5). These are more of an isolation movement than a squat.

How to Strengthen Quads When You Can’t Squat

If squatting is causing you discomfort, start slow with seated leg extensions. Bodyweight step-ups on a low platform also provide a low-impact way to engage the quads. Once you’re a little stronger, you can perform wall sits and isometric quad holds (7), but remember to focus on proper form with your exercises before adding in any external weight.

Frequently Asked Questions

• Can I build muscle without squats?

Yes! No-squat leg workouts for mass include exercises such as Romanian deadlifts, glute bridges, and leg presses, which effectively target the leg muscles. What matters most for muscle growth is properly fueling the body and making sure that you’re practicing progressive overload with all of your exercises/workouts. 

• What is the best no-squat leg workout with dumbbells?

A great dumbbell-based leg workout includes Romanian deadlifts, step-ups, lateral lunges, and weighted calf raises.

• How can I exercise with bad knees to lose weight?

Low-impact options such as swimming, cycling, and seated resistance training help burn calories without straining the knees (8). However, always remember to contact a medical professional before you start any form of exercise. This is particularly important if you’re dealing with knee pain or recovering from knee surgery. 

• What are the best exercises to strengthen the knees?

Leg extensions, wall sits, and isometric quad contractions help improve knee stability and reduce pain.

• Are lunges bad for the knees?

Lunges can strain the knees, particularly if you have existing pain or are using bad form. Alternatives such as step-ups and leg presses can be safer and help build up enough strength for more complex exercises such as the lunge (9).

The Bottom Line

No-squat leg workouts allow you to strengthen your quads, hamstrings, glutes, and calves with minimal straining to the knees. By focusing on exercises such as glute bridges, leg presses, and step-ups, you can build muscle mass without traditional squats or lunges.

With the right approach, you don’t need squats to get stronger legs. Stick to a structured workout plan and focus on progressive overload while ensuring proper form and enough recovery time. Most importantly, stay consistent.