Burned-Out on Squats? 3 Alternatives Yielding Results, Go Ahead, Change It Up..We Do..

3 Alternatives to Squats.  Call them Alternatives; Call them Upgrades; Call them Names..!! :)
Whatever you do, they will provide a different approach and a mental break from the "Norm" of the typical exercises.

JUMP SQUATS:

Facts:

- Jump Training primarily activates fast-twitch muscle fibers (the muscle fibers that involve explosiveness and don't rely on lots of weight).

Directions:

Stand with feet hip-width apart; lower your butt towards the ground until your heels dominate the momentum of the lowering of your body; do not lift the heels to transfer your weight to the toes.  Keep your back flat; keeping the eyes straight ahead helps the balance of the body as well. Pause briefly at the bottom of the movement and then jump up quickly, fully extending your legs. Land softly on your mid-foot and roll back towards your heels to repeat the movement. Start with 10 to 15 jumps and see what you can do.

Fitness Ball Leg Curls (Hamstrings):

Facts: 

- Add a dynamic component to your hamstring workout by swapping the leg curl machine for a fitness ball

Directions:

Lie on your back with legs extended, lower leg on an exercise ball. Extend arms out to sides. Raise your hips up off the ground by pressing down on the ball with your lower legs and heels until your body forms a straight line: shoulders, hips and ankles should line up. Roll the ball towards you by bending your knees; pull your heels toward your butt. Allow your feet to roll up on to ball. Slowly lower to original position by straightening knees; repeat 12 to 15 times
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Seated Calf Raises (Over Standing Version)

Facts:

- Standing raises only work the outer calf muscles.  The seated version works the flexor muscle group deep in the calf, which stabilizes the ankle and helps prevent ankle sprains.

Directions:

Sit on a chair or bench with toes rested on a step or ledge in front of you -- heels should be on the ground and the step should be high enough for you to feel a stretch in your calf muscle. Place dumbbells or a barbell across your thighs near the knees added resistance. Hold the weights in place with your hands as you raise your heel off the ground, squeezing your calf muscles. Pause and slowly lower heels back down until you feel a stretch. Repeat 12 to 15 times
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- Zeke Samples