Best alternative to back squats? No cage

jdlobb
jdlobb Posts: 1,232 Member
edited November 21 in Fitness and Exercise
My gym doesn't have a cage, only a smith machine, but it does have a lose barbell. The workout I'm following calls for back squats on 2 days, but the smith machine is worthless for that. So what do you think the best substitute is? I'm thinking front squats or goblet squats? Either can be done pretty safely without a cage, and my squats are my weakest anyways so for front squats I have no problem getting the proper weight up onto my chest.

Replies

  • jdlobb
    jdlobb Posts: 1,232 Member
    Cutaway_Collar wrote: »
    Barbell hacksquats. One of the greatest exercises ever invented. No need for a rack. You can still build immense lower body strength.

    I thought about hack squats, but I thought the limited range of motion would be inferior. Not a concern?
  • jdlobb
    jdlobb Posts: 1,232 Member
    I'll circle back on Thursday when I do that workout again. Going to give the hacks a try.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    join a gym with a squat rack or cage.
  • jemhh
    jemhh Posts: 14,261 Member
    I like barbell hack squats a lot too. Bulgarian (or rear foot elevated) split squats and barbell hack squats are great.
  • MikeinNOLA
    MikeinNOLA Posts: 91 Member
    Bumper Plates? Learn how to ditch. You can do it with steel too, but your gym will probably only let you do it once. ;)
  • STEVE142142
    STEVE142142 Posts: 867 Member
    I used to work out with an older gentleman when I was younger. He was in his mid-fifties when he wanted to he could squat over 400 pounds no problem. He only weighed maybe about a hundred eighty pounds.

    His normal workout was doing half squats with a broom handle on his back. May sound easy but try doing 500 of them Non-Stop. I would cry like a baby after a hundred the next day.
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    Deadlift only routine? Deficit deadlifts are almost a squat.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    i think front squats rock, personally. so that would be my vote, if you can get it up.


    so to speak, of course :D
  • sgt1372
    sgt1372 Posts: 3,997 Member
    OP: I hate doing them but IMO there is no substitute for doing barbell back squats.

    However, if your gym has a hack squat machine, that probably would be the best alternative.

    See:
    https://caloriebee.com/workout-routines/Whats-the-better-exercise-Squats-vs-Hack-squats
  • gearhead426hemi
    gearhead426hemi Posts: 919 Member
    As many have already said dumbbell front squats or hack squats. Another workout that will rock you are dumbbell walking lunges. Your hamstrings and quads will hate you the next day. Only takes like 20 pound dumbbells and you will be hurting the next day.
  • jemhh
    jemhh Posts: 14,261 Member
    gearhead426hemi wrote: »
    As many have already said dumbbell front squats or hack squats. Another workout that will rock you are dumbbell walking lunges. Your hamstrings and quads will hate you the next day. Only takes like 20 pound dumbbells and you will be hurting the next day.

    Agreed! Big fan of these.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I do a lot of Oly lifting, so I work a lot with front squats and it gets me some additional cleans for good measure. I also do hack squats. I have a cage at my gym but rarely do back squats.
  • BigNorthernBear
    BigNorthernBear Posts: 21 Member
    Overhead dumbbell squats, hold em high to the ceiling, or front squats

    But if you want to get real gains you need a rack.
  • tulips_and_tea
    tulips_and_tea Posts: 5,741 Member
    jemhh wrote: »
    gearhead426hemi wrote: »
    As many have already said dumbbell front squats or hack squats. Another workout that will rock you are dumbbell walking lunges. Your hamstrings and quads will hate you the next day. Only takes like 20 pound dumbbells and you will be hurting the next day.

    Agreed! Big fan of these.

    Same! I hold a 15lb dumb bell in each hand and walk either the length of the weight room (when not busy) or across my basement floor. I have to take breaks in between but I usually do 6 sets and can do 16 steps each time. These are great for working on balance, too, which I severely lack.
  • slinke2014
    slinke2014 Posts: 149 Member
    Hack squats are good and so are Front and goblet squats depending on how much you need to lift and if you can get that weight into position
  • jdlobb
    jdlobb Posts: 1,232 Member
    gearhead426hemi wrote: »
    As many have already said dumbbell front squats or hack squats. Another workout that will rock you are dumbbell walking lunges. Your hamstrings and quads will hate you the next day. Only takes like 20 pound dumbbells and you will be hurting the next day.

    these are already a part of that workout. yeah, they suck. I don't know which i hate more, those or dumbell stepups.
  • BigNorthernBear
    BigNorthernBear Posts: 21 Member
    Weighted steps-ups, Romanian deadlifts plus regular deadlifts
  • jdlobb
    jdlobb Posts: 1,232 Member
    Did hack squats today. Excellent. Quads hurtin
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