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Starting a home weightlifting routine begins with acquiring the essentials. For those passionate about barbell exercises, purchasing a barbell set is the initial step.
However, the next challenge is determining how to perform squats without a squat rack. Typically, squats require a rack, a piece of equipment many home gym enthusiasts lack. This doesn't mean you have to abandon squats entirely. Let's explore the alternatives.
Before diving in, it's important to note that none of the alternatives I'll discuss include safety features, which a standard squat rack would provide. This is manageable, as these methods assume you're either using light enough weights to avoid failure or you're skilled in safely dropping the weight if you can't complete a repetition. This skill can be learned and won't harm your equipment if you use bumper plates—something to consider if you're navigating life without a rack.
Opt for squat stands as an alternative to a full rack
Investing in a sturdy squat rack can be costly, and it's understandable if you're hesitant to make that purchase immediately. (For instance, my home gym setup during the pandemic didn't include a squat rack for nearly a year—not because I chose to skip it, but because I hadn't realized that a squat rack could be both affordable and practical for my compact garage space.)
The reality is, squat supports are far more budget-friendly than you might expect. You can purchase a pair of durable yet lightweight squat stands for around $50 to $60, or even craft your own using concrete and 2x4 lumber. While I’ve always maintained that a quality squat rack is a worthwhile investment, I also firmly believe that temporary solutions like these stands are a fantastic interim option if you're not ready to commit to a full rack.
Pros: Affordable, easy to move, and convenient for storage. The weight capacity is only limited by the equipment's durability.
Cons: Not entirely cost-free. Additionally, you won’t gain any unconventional skills, unlike the alternatives discussed below.
Lift the weight and perform front squats
This method is likely most familiar to Olympic lifters and CrossFit enthusiasts: Rather than placing the bar on your back for squats, clean the bar into a front rack position. This involves lifting the bar from the ground, propelling it upward, and catching it on your shoulders, positioned just in front of your neck.
The finishing stance of a clean mirrors the starting position for front squats, allowing you to seamlessly transition into performing multiple front squat repetitions.
The primary drawback of this technique is that if you lack experience in weightlifting or CrossFit, mastering cleans can be challenging. Achieving proficiency in cleans requires time, practice, and often guidance from a skilled coach to handle weights suitable for front squats. If you're dedicated to lifting without a squat rack, developing this skill is beneficial. Otherwise, exploring other alternatives might be more suitable.
Pros: Straightforward for those with experience. Maximizes the effectiveness of lighter weights (front squats are more demanding than back squats at equivalent weights).
Cons: Demands proficiency in cleans. Additionally, it doesn’t provide a solution for performing heavy back squats.
Zercher squats
Often viewed as unconventional—a peculiar lift favored by unique individuals—the zercher squat is actually a reliable option for squatting, regardless of whether you have access to a rack. Sometimes referred to as a 'low bar front squat,' it allows you to handle significantly heavier weights than a standard front squat, without requiring the skill of cleaning a barbell to position the weight.
Steps to perform zercher squats:
Position yourself in front of the bar with your feet wider than your arms (similar to a sumo deadlift stance, though not as wide as a sumo deadlifter).
Lift the bar using a deadlift motion.
Bend your knees to lower into a squatting position, then place the bar onto your thighs.
One arm at a time, slide each arm between your legs and under the bar.
With the bar resting in the crooks of your elbows, stand upright. This completes your first repetition.
For following reps, simply bend and straighten your knees as you would in a regular squat. (You don’t need to return the bar to the ground after each rep, though you can if preferred.)
If your initial reaction is 'ouch, that would hurt my elbows,' you're correct—initially. However, your elbows adapt over time; regular practitioners of zercher squats often find the discomfort diminishes. For added comfort, you can wrap the bar in a towel, use a barbell pad, or wear elbow sleeves. Personally, if it’s been a while since I’ve done zercher squats, I sometimes wear a sweatshirt and slide knee sleeves over my elbows. Over time, you’ll adapt to the sensation.
Pros: No cost involved. No advanced skills needed. Capable of handling heavy weights. Each set includes a deadlift.
Cons: Potential elbow discomfort. Each set requires performing a deadlift.
Steinborn squats
Now, this one truly is an unconventional lift for those who enjoy unique challenges. But who knows? You might just become one of those enthusiasts.
To perform this lift, you’ll need an open area, non-slip flooring, and a mix of courage and recklessness to think, 'Sure, why not? I probably won’t get hurt.' (It won’t shock readers to learn that I meet all these criteria and have even set a national record in my weight class for this lift.)
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To be honest, it’s not as risky as it appears. You do need some practice to master stabilizing the bar and positioning yourself correctly beneath it, but I found it simpler to learn than the Olympic clean mentioned earlier. Would I recommend this as the first choice for someone wanting to squat without a rack? No. But is it a feasible option for someone who finds it intriguing? Absolutely.
Pros: No cost involved. Capable of handling heavy weights. Impress your friends and startle your neighbors.
Cons: Requires ample space and a fearless attitude. Might alarm your neighbors.
Squat alternatives I wouldn’t recommend
In my view, the following exercises are not suitable substitutes for barbell squats:
Barbell hack lifts: These are deadlifts performed behind the back. While they engage the quads slightly more than a standard deadlift, they don’t qualify as squats.
Trap bar deadlifts: Similarly, these are excellent as a deadlift variation but don’t serve as a squat replacement.
Goblet squats: Though a good exercise, if you’re capable of barbell squats, goblet squats likely won’t suffice as a primary lift.
Lifting the bar overhead and onto your back: If you can manage this, the weight is too light for a challenging squat set.
Not-quite-squat options that are still effective
The following exercises aren’t identical to traditional barbell squats, but they’re excellent for building leg strength and are worth considering as you explore your alternatives.
Bulgarian split squats: These require lighter weights compared to traditional squats, making dumbbells or a modest barbell sufficient.
Leg press machines, including hack squat machines. If your gym lacks a squat rack but has a leg press, this would be my top recommendation for a squat alternative.
Pistol squats: While I find them tough on the knees and not a full substitute for squats, they provide a rigorous leg workout.
Lunges and step-ups: These single-leg exercises are excellent for targeting the quads and don’t require the heavy loads of two-legged squats.
I’d also like to acknowledge Arthur lifts. This involves hack lifting the bar until it’s positioned on your lower back, then bouncing it up to your shoulders for a standard squat. Honestly, it didn’t make the main list because I personally don’t favor it. I find it more uncomfortable than a Zercher and more intimidating than a Steinborn. But if you’re bold enough to try it, go ahead.
