I can't imagine how painful it is without a squat rack … however, the fact is that many home gyms don't allow you to have a huge squat rack in your bedroom. Then the question is, when we don't have a squat frame, how should we continue to do squats? Many people can weld a squat rack by themselves, as long as you can believe that it can bear the weight and is stable enough, but there is a basic condition that your backyard should be large enough.
Don't worry, we're not here to sell a cabin with a backyard. There will be 7 optional squats in this article, so that you can exercise your muscles smoothly without squatting.
First, Bulgaria squats with its legs apart.
Squat with legs apart is an underestimated lower body training, which can fully stimulate your quadriceps. It may be awkward at first, so you need to practice the correct movements slowly. Compared with the squat frame, the weight of the leg squat is much smaller, and two dumbbells are enough.
When doing this, buy a bench and put it behind you, put one leg on the bench, squat down the other leg, and then squat down. Generally speaking, the knees of the legs placed on the stool can get up as soon as they are close to the ground.
Second, paint squat
Zeke squats, you may not see anyone doing this in the gym, but this action is very effective for your limbs and hips and can be used instead of barbell squats.
When doing this, put a lighter barbell on your elbow, then squat down and then squat down. Besides training your lower body, he will also recruit your upper back, biceps and shoulder muscles, which is also a very good compound exercise.
Third, high twist and squat in front of the neck
Yes, this movement is very demanding, but you can practice slowly with less weight. First, do a somersault, and then squat down in front of your neck. However, in the flip, there are many small technical details that are beyond the scope of this article. Those who are interested can learn this action.
The squat before the neck we mentioned before is a kind of squat training that is friendly to the knees and does little harm to the back.
Fourth, the pistol squats
The action of pistol squatting requires high physical stability, which can be gradually adjusted through unarmed practice. When there is no squat frame around, you can squat with a pistol to better exercise your thigh muscles.
In addition, this action requires you to squat on one leg, which requires you to have high core stability, so if you want to practice pistol squat, you might as well strengthen the core.
Daily exercises are simple. You can practice with a table and a wall.
Fifth, squat
This kind of squat is rare, so you need to put the barbell behind you and then pull it up. ... right? It's like pulling hard This strange squat will fully stimulate your quadriceps. But don't choose too heavy, perhaps because of the high requirements on shoulders and the high risk of injury, many people don't like to use it. Simple exercises are ok, but don't be too serious.
Six, cup squat
Cup squat is a relatively basic training, using water kettle bells or dumbbells, holding hands at chest height, and then squatting. Generally speaking, novices are advised to do this squat, which is helpful to establish the correct squat movement.
Seven, hexagonal barbell hard pull
Earlier, we said that the hexagonal barbell pulled hard and looked more like a squat. In fact, many people also regarded it as a variant of a squat. Of course, finding a hexagonal barbell is also very difficult. However, it can make you lift more weight and reduce the chance of injury.