No squat rack at my gym - Squat alternatives?

5stringjeff

My gym doesn't have a squat rack. (Before you recommend a new gym: I've bought a six-month membership, so I can't just switch.) For the past couple of weeks, I've been doing barbell back squats with extremely low weights, focusing on form/range of motion. However, I realize that I have no way to safely increase the weights I'm lifting, and without a rack, I believe I need to find an alternate exercise.

What lifts can I substitute for the typical barbell squat, that I can do without a spotter, but still work the same groups of muscles? I tried doing squats on the Smith machine and it hurt my back, so I'm avoiding Smith machine squats.

Thanks in advance!

FullOfWin

split squats with DBs or even on the smith. pistol squats. goblet squats (i think)

jimmie65

Zercher squats might work. Front squats if you can clean a decent weight.

crobl

Definitely avoid the Smith machine - I can't say that enough!!

But some alternatives -

-Goblet Squats
-Pistol Squats
-Split Squats
-Split Squats (with back leg elevated)
-SL Box Dips

jimmie65

re Goblet squats - probably not possible to get enough weight to make these any more effective than low-weight back squats.

Another possibility, besides the Zercher and front squats, are hack squats (http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html).

5stringjeff

Hadn't heard of a couple of these. Thank you!