Hate squats? These are the nine exercises you should try instead, according to a certified personal trainer

If you break out in a cold sweat at the mere mention of squats, then you’ll be pleased to know that there are a ton of other compound moves you can do to hit the lower body just as effectively.

Fitness trainer Danica Osborn has created a squat-free dumbbell workout that targets the glutes and legs in just nine moves. And it has an optional hamstring finisher that guarantees you will go out with a bang!

Osborn told her 735,000 Instagram followers that they may be surprised by how effective this mat workout will be, even though it's gentle on the joints.

She said that her workout is great for anyone trying to lose weight because there are "big caloric burns as we target bigger muscle groups, like glutes and legs, and we’re also promoting mobility, improving circulation, strengthening our cores and increasing bone density."

Of course, if your goal is to lose weight then as well as regular exercise you will need to maintain a calorie deficit, too.

How to do Danica Osborn's workout

Always start any workout with a warm-up and finish with a cool-down.

Osborn recommends doing 10 reps on each leg of each exercise, anc completing two rounds. She uses 4.5kg dumbbells in the video but you should adjust the weight as you see fit. You can also use resistance bands or just your bodyweight. If you don't have any equipment but need an extra challenge, try slowing each movement to make your muscles work for longer.

Why mat-based exercises are good for you

One of the things I love about this workout by Osborn is that it's mat-based, but don’t be fooled into thinking that it means it isn’t challenging because it definitely is—especially with that optional hamstring finisher!

These mat exercises are low impact, making them joint-friendly exercises and they put less strain on the bones, too.

And when you’ve got one of the best yoga mats like this Gaiam one from Amazon it’s easier to maintain body alignment and balance because the surface texture helps with grip.