No squat rack at my gym - Squat alternatives?

5stringjeff
5stringjeff Posts: 790 Member
in Fitness and Exercise
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!

Replies

  • FullOfWin
    FullOfWin Posts: 1,414 Member
    split squats with DBs or even on the smith. pistol squats. goblet squats (i think)
  • jimmie65
    jimmie65 Posts: 655 Member
    Zercher squats might work. Front squats if you can clean a decent weight.
  • crobl
    crobl Posts: 380
    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
    jimmie65 Posts: 655 Member
    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
    5stringjeff Posts: 790 Member
    Hadn't heard of a couple of these. Thank you!

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