No squat rack? No worries. Here are some effective barbell squat alternatives that you can do to conquer leg day.
There’s a reason squats are the “king of leg day”!
Not only do they allow you to work with heavy loads, but they are one of the most varied lower body exercises you can do, with dozens of alternatives to choose from—many of which don’t even need a squat rack.
Yes, you read that right: not all squats need a squat rack.
This is probably a relief for those of you who have been searching for the best squat racks but might not yet have found one, or who might not have space for a full-sized rack in your home gym.
Below, we’ll share with you all the best ways you can squat without the need for a squat rack, a squat for every occasion and every muscle group.
Trust me, by the end of this post, you’ll be excited to try all these no-rack squat varieties to start shredding your leg muscles like a BEAST.
The Squat – Why It’s King
Have you ever wondered why there are so many medical studies and articles comparing squats against other exercises?
Do a Google search, and you’ll find hundreds of posts on “leg press vs squat” or “squat vs. lunge”.
That’s because we’re all interested in the best, most effective lower body exercise—and most of these comparisons make it pretty clear that squats take the crown every time.
Here are just a few of the main benefits of squats:
Major lower body muscle recruitment – Every time you squat, you work not only the quadriceps muscles, but also your glutes, hamstrings, adductor, hip flexor, and calves. Heck, there’s even a bit of lower back/core engagement when you add weight to the squat. It’s hands-down the most effective leg workout around and recruits the maximum number of muscles possible for a single movement.
Improved athletic ability – Multiple studies have been conducted into the benefits of squats, and one of the major results of doing this particular exercise is greater athletic ability and jumping power. One 2016 study found that jump training using squats (and jump squats) led to a visible increase in vertical jump height, as well as overall athletic performance.
Increased mobility – Squatting is a movement that involves a lot more of your joints than you realize. It’s not just your knees bending and your ankles shifting to accommodate the squat, but your hips, lower back, upper back, and even your neck and shoulder get involved in the movement. By working through the full range of motion, you can seriously improve overall mobility and move more easily when running, jumping, and playing sports.
Enhanced power production – Because you’re specifically targeting your lower body muscles, you enhance your body’s ability to generate power/force when jumping, standing, pressing, or even just walking. It can even help you land more easily when you jump/drop down, and you’ll have more strength for carrying weight.
Better joint strength – Training your joints to move through the full range of squat motion is excellent for your mobility, but because of the nature of squats (lifting weights), you actually strengthen your muscles to grow stronger along that range of motion. You’ll move better and have greater strength throughout your full squat movement, and your joints will be better-supported.
Reduced injury risk – By squatting, you improve knee and hip stability, engage the lower back, core, and lower body muscles to move more naturally, and strengthen the joint-stabilizing muscles that are often weak or insufficient. All of this combines to reduce your injury risk through any sport or activity you do.
As you can see, there are a lot of reasons to love squats! Even if you don’t have a squat rack at home (or don’t yet have one), you’ll definitely want to incorporate squats into your routine.
Thankfully, all the options we list below don’t need a squat rack, but can be done anywhere, anytime!
4 Barbell Squat Alternatives (No Squat Rack, No Problem!)
#1: Dumbbell Squats
If you want to do weighted squats but don’t have a squat rack, consider using a pair of dumbbells instead of a barbell.
Dumbbell squats shift the weight lower (suspended from the ends of your arms rather than resting on your shoulders), so there’s less direct strain on your lower back.
Because your arms can swing/move with the squat motion, it’s also easier to keep your balance and focus on your posture/form.
To perform this exercise:
- Start with your feet spread roughly shoulder width apart, toes pointed straight forward. Grip a dumbbell in each hand, letting them hang by your side.
- Bend your knees, hinge at the hips, and descend into a natural squat position. Make sure your knees stay tracking over your toes, and resist the urge to round forward in the shoulders and lower back (a common side effect of holding weight). Keep your head up and your posture erect as you descend into the squat.
- Stop squatting just before your knees crack a 90-degree angle, hold for a 1-count, and push back up to your standing position.
- Repeat 10-15 times per set, for at least 3 sets.
#2: Squat Jumps
I love squat jumps! Not only are they an amazing variation on squats, but they incorporate a jumping movement that a) burns serious calories, and b) develops explosive power—on top of shredding your leg muscles, of course.
Another great thing about squat jumps: you don’t need weights!
You can do this exercise literally anywhere, with no dumbbells, barbells, bands, or kettlebells. All you need is enough space to squat and jump up, and you’re good to go.
To perform this exercise:
- Start with your feet spread roughly shoulder width apart, toes pointed straight forward. Let your arms hang by your side.
- Bend your knees, hinge at the hips, and descend into a natural squat position. Make sure your knees stay tracking over your toes, and resist the urge to round forward in the shoulders and lower back. Keep your head up and your posture erect as you descend into the squat.
- Explode upward in a single fluid motion that propels you not only back to your standing position, but in a vertical leap off the floor. Extend your arms straight over your head as you jump to add more vertical height and give your arms a bit of a workout.
- When you land, without pausing, descend smoothly into a controlled squat to start all over again.
- Repeat for 10-15 reps per set.
Trainer’s Note: You don’t have to jump high to get the explosive power-building benefits of squat jumps. Even just a small hop is enough; what’s doing the work is the explosive movement that propels you off the ground. However, for maximum strength-building and calorie-burning results, turn that into a real jump!
#3: Belt Squats
This is another squat movement I absolutely love, for one simple reason: it takes all the strain off my lower back and focuses it squarely on my legs.
With most loaded squats, you’re either carrying the weight in your hands or directly on your shoulders. Either way, the load is placed on your upper body, so your lower back/core has to engage to keep it stable.
For guys like me with lower back issues, that high load placement can increase the risk of injuries and back strain.
The prime benefit of belt squats is that they move the load from your shoulders to your hips, alleviating any strain on back. This is also helpful for people with limited shoulder mobility who cannot consequently grip the barbell properly when doing back squats.
See also: The Best Belt Squat Machines for Home Gyms
Belt squats place all the weight directly on your waist/hips, so there’s no lower back/core engagement. Your legs do all the work, so there’s very little risk of lower back injury or strain.
To perform this exercise:
- Stand on two boxes or elevated platforms placed side by side, with at least 8-12 inches of clear space between them. Wear a dip belt and hang a barbell weight disc/plate from the end of the provided chain.
- Bend your knees, hinge at the hips, and descend into a natural squat position. Make sure your knees stay tracking over your toes, and resist the urge to round forward in the shoulders and lower back. Keep your head up and your posture erect as you descend into the squat.
- Squat until your knees reach a 90-degree angle, then push back up into your starting position.
- Repeat 10-12 times per set.
Trust me, this will be a no-pain alternative to barbell squats!
#4: Pulse Squats
Pulse squats, also known as “static squats”, are an awesome bodyweight squat alternative you can do easily in any gym, home gym, or even on the road.
No matter where you are or what equipment you have (or don’t have), this is an easy one to incorporate into your workout.
What makes this such a great squat alternative is the fact that your muscles spend the entire time under tension, contracting and extending without a rest between movements.
You’ll feel the burn much faster even though there is no added load, and it’s a safe, beginner-friendly movement anyone can master.
To perform this exercise:
- Start with your feet spread roughly shoulder width apart, toes pointed straight forward. Let your arms hang by your side.
- Bend your knees, hinge at the hips, and descend into a natural squat position. Make sure your knees stay tracking over your toes, and resist the urge to round forward in the shoulders and lower back. Keep your head up and your posture erect as you descend into the squat.
- Stop just before you reach the 90-degree angle, and push back up. However, don’t return to your original standing position—instead, stop roughly 75% of the way up and, without a break, drop back down into a squat.
- Repeat this rapid “pulsing” movement for 10-12 reps, for 3-5 sets.
The Bottom Line
Squats are a beast of an exercise, scientifically proven to be one of the most effective leg muscle-building options around. Just because you don’t have a squat rack, that doesn’t mean you can’t squat like a boss.
Use the four variations above to help you develop serious leg power without the need for lots of fancy gym equipment.
Working with just your bodyweight or some dumbbells can still yield next-level results on your lower body training sessions—increasing your muscular strength, range of motion, and taking your athletic ability to the next level.
Happy squatting!
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