How to

[masonmst]

work squats if I dont have squat rack. No leg press either. I guess just body weight squats. Any ideas will help alot.

[oldernhotter]

Well, prisoners put they're cell mates on they're backs to do em, some people love wall squats, using dumbbells at your side are great, high rep body squats, you'll come up with something.

[ironwill2008]

Any problem with acquiring some equipment? Craigslist is a good place to find good deals on racks, etc. Bodyweight stuff just won't cut it, when it comes to legs.

[Whiskeyjack]

work squats if I dont have squat rack. No leg press either. I guess just body weight squats. Any ideas will help alot.

I don't have a rack, either. You could do full cleans or a full clean and then front squats - limited by the amount you can clean, true, but much better than free weight knee bends.

[EnigmaPower]

work squats if I dont have squat rack. No leg press either. I guess just body weight squats. Any ideas will help alot.

What I have done in the past and I have said on another thread asking the same question is do Zercher squats. You lift the barbell to mid chest height and then squat down so your thighs are parallel to the ground. put the barbell in the crook between your leg and upper body. Wrap your arms under the bar so it is in the crook of your elbows. Now squat. No spotter or rack required.

[GreenWave1]

Have you considered Hack Squats?

[Tifflex]

You could try dumbbell squats.

[EnigmaPower]

Have you considered Hack Squats?

Hacks need either a rack or someone to hand the weight to you...unless you pick it up off the floor while the weight is behind your back. In that case it will work.

[John Prophet]

I think I am correct in saying that the Milo Steinborn squatted over 500lbs without a squat rack.

http://stronglifts.com/ways-to-squat-when-you-dont-have-a-squat-rack/

Now called the Steinborn Squat or Steinborn lift or something similar. crazy looking but thats how they used to do it.

Shows steinborn lift at start...sorry, im not responsible for the music http://www.youtube.com/watch?v=tmMXdIRrAqs

[crupiea]

If your going to be doing this for some time than the best thing you can do for yourself is to buy a squat rack, bench, olympic weights.

It will cost you a few hundred bucks but you will have everything you need. Keep lloking on craigslist.

In the mean time some front squats will work good for you along with some stiff leg deads.

Good to see John Prophet back here.

[Fifty+]

Hacks need either a rack or someone to hand the weight to you...unless you pick it up off the floor while the weight is behind your back. In that case it will work.



That is exactly how you perform Barbell Hack Squats. I use them and they work very well. Add Dumbell squats, Front Squats, Sissy Squats and Lunges and you have a nice leg workout.

[EnigmaPower]

That is exactly how you perform Barbell Hack Squats. I use them and they work very well. Add Dumbell squats, Front Squats, Sissy Squats and Lunges and you have a nice leg workout.

In a barbell squat you start from the top, in a hack you start from the bottom? Didn't know that.

ETA - Just checked on exrx.net and it starts from the bottom. Question: why do hack squat machines start from the top?

[John Prophet]

In a barbell squat you start from the top, in a hack you start from the bottom? Didn't know that.

ETA - Just checked on exrx.net and it starts from the bottom. Question: why do hack squat machines start from the top?

http://www.graspr.com/videos/Barbell-Hack-Squat-Dead-Lifts-Cousin-1

the first "hack squats" were way before they had machines etc. It was really just a partial deadlift with the bar behind the legs instead of in front. popularized by George HACKenschmidt (http://en.wikipedia.org/wiki/Georg_Hackenschmidt) ... thus called "hack lifts" or hack squats.

Either way it still tends to hit the lower quad.


for all practical purposes, if I HAD to do legs with no squat rack or leg press then it'd probably just end up being db lunges and stuff like db step ups to a bench and of course db squats. I used to sort of like db squats with the heels up on a 2x4

[Fifty+]

In a barbell squat you start from the top, in a hack you start from the bottom? Didn't know that.

ETA - Just checked on exrx.net and it starts from the bottom. Question: why do hack squat machines start from the top?


I always start at the top. I have a small platform I stand on for BB hacks with a slightly raised area for the front of my feet. I squat down, pick up the weight under my butt and stand up. Then start squatting..don't need no machine..:D

[John Prophet]

interesting idea here http://www.metacafe.com/watch/1874493/get_big_legs_with_barbell_end_hack_squats/

[EnigmaPower]

interesting idea here http://www.metacafe.com/watch/1874493/get_big_legs_with_barbell_end_hack_squats/

Not for nothing but the squat in that video look more like a squat on a smith machine without the machine. Makes the terminator very sad since Terminator 3: Rise Of The Machines was back in 2003 :D

[Marius_Ursus]

I don't have a rack, either. You could do full cleans or a full clean and then front squats - limited by the amount you can clean, true, but much better than free weight knee bends.

This is what I do until I've bought a house where I can put a rack.

[Whiskeyjack]

interesting idea here http://www.metacafe.com/watch/1874493/get_big_legs_with_barbell_end_hack_squats/

Very interesting indeed. This is the 2nd post on this thread you've provided where I learned something new, JP. Thanks.

[masonmst]

Thanks for the ideas, maybe i CAN do some squats without a squat rack......