Squats That You Don’t Need a Squat Rack to Do
Today is squat day and you’re thrilled to show this barbell who’s in charge, but there’s only one problem: all the squat racks are occupied. You can be a good team player and ask for a job, or you can try these squat variations that you can do without a squat rack (and in some cases, no gym at all).
You don’t have to squat all the time to reap the full benefits of squatting . Getting stronger and more proficient in some of these exercises will also help you squat with a barbell on your back. This is a win-win.
Chair Squat
You can use a bench or any platform just above your knees if a suitable chair is not available. The chair squat teaches you how to squat and is also suitable for people who cannot yet sink low enough for full weight squats. When you return, push the ground with your heels.
Goblet squats
The goblet squat is one of my favorite exercises and I do it regardless of whether the squat rack is overloaded. Not only does this strengthen your upper back and core, but goblet squats are a good way to learn to squat and can also improve the squat itself. The video above, created by Girls Gone Strong, uses a kettlebell as a counterweight, but you can just as easily use dumbbells. Just rotate it vertically and pinch at the top. Keep your weight close to your chest and keep your upper back tense by squatting straight down.
Bulgarian split squats
The Bulgarian Split Squat will strip you of strength, balance and stability on one leg. This is also called a split squat with a raised hind leg because you place your hind leg on the bench behind you and then squat, leaning lightly on your front leg. Because of this, you will need sufficient flexibility in the hip and ankle flexors to make the exercise less uncomfortable. Don’t be surprised to find that doing an exercise for one leg is harder than the other – we all have asymmetrical quirks like this!
Pistol squats
Pistol squats are as impressive as they sound. If you can do it with its full range of motion, you have commendable strength and control of your thigh muscles, as well as bulletproof knees and ankles. This is not an easy exercise and you will most likely need to take small steps towards the pistol squat. For example, partial reps such as the one-legged chair squat can help.
Pistol Squat with Suspension and Trainer
By holding on to the harness harness for support, you can easily learn to squat with a pistol. You can go deeper and gradually develop the control and strength needed to recuperate.
Weighted Jump Squat
You can do the squat with or without a jump. The beauty of the jump squat is that it is simple, but regular jump squat training can also develop your ability to overcome weaknesses in the squat. If you have grumpy knees, you may or may not explode without losing contact with your toes.
Box jump
A correct box jump is a soft landing on a box in roughly parallel squats, not bending your knees as much as possible to get past a really tall box. It is also important to note that when you do box jumps, you are not doing them as fast as possible. Some people like it, and I get a little squeamish when I picture them eating it or getting blood on their shins. Again, this exercise is not for people with knee problems.
Isometric squats
The isometric squat is about holding the lower half of the squat position for as long as possible. Even though you are not moving, you are still working very hard on your muscles. If you find it difficult to hold it without any support, you can try the isometric squat against the wall or with an exercise ball.
Jefferson Squats
The Jefferson Squat, also called the Jefferson Deadlift, is a league of its own. It looks strange and makes you wonder how the hell does it work? David Dellanave , strength coach and an active supporter of squats Jefferson said:
One of the great things about Jefferson’s elevator is that it’s already so weird and uncomfortable that no one can tell what “ideal shape” it is. Thus, people are not by default looking for what is actually the strongest leverage for their own body.
Dellanave ‘s article on Jefferson Squats , in addition to the video above, provides some tips to help you find comfortable start and finish positions. And what’s the best thing about this exercise? No squat rack needed.