When it comes to working out, perhaps you are nothing short of dedicated to the cause. You have probably had your fair share of not only performing regular routines that you are familiar with, but also experimenting with different ones at the same time.
From cardio to strength training to yoga, you have tried them all as means of getting that fit and healthy body that you have always wanted to have.
That said, perhaps your recent endeavor into exercise is the art of squatting. As it is seriously underrated, squatting yields plenty of wonderful benefits on your body, from toning your glutes and hamstrings to providing a strong core and lower back for better lifting in the future. You can expect to have a firm behind once you get to it!
While it is conventional to do squats using a rack, some, if not many people, do not have access to such equipment.
Perhaps it is the fact that they do not have a gym membership or do not have the money to purchase a personal rack, but all is not lost when it comes to finding a solution without a rack, all the while yielding the same results as otherwise.
Our article will help you figure out how to squat without a rack, and soon enough, you can expect some great progress!
Without further ado, let’s get to them!
Especially if you are new to the art of squatting, then you might not know just how many benefits there are to doing so. Not only is it great for improvement in physique and aesthetics, but also for your body’s health.
Here, we highlight just a few reasons in how squatting gets you into great shape:
The most common benefit to squatting is that you end up really toning your lower body. More specifically, you target your hamstrings, quadriceps, and glutes.
Not only that, but squats also second-handedly work the calves and the lower back, which will give you that well-defined look in the end.
Another secondary characteristic resulting from squats is that it instills strong core muscles. Considering that you have to keep them flexed whenever you lower yourself towards the ground, it requires the full concentration to keep your abdominal muscles perfectly in order, thus leading to stability.
It beats having to do a million sit-ups next time you work out!
Believe it or not, doing squats can also enhance body mobility, especially within the lower body region. They also, to a certain extent, improve flexibility within your body, as you are working a full range of motion with the various muscles at work.
They target many of these muscles to ensure that they are strong and not likely to weaken otherwise, thereby making sure that you are whipped into the best shape possible.
Of course, this goes for just about any high-intensity exercise you do. Although you aren’t necessarily going for distance like in running, you are nevertheless going for repetition and sets that are sure to work up a good sweat at the end.
Being an anaerobic sport, squats burn just as many calories and fat from running or even swimming, as you are constantly doing resistance work with each rep you perform. You can bet that the more calories you burn from squatting, the more fat you eventually lose, too!
While you might not believe this statement as well, squats, in fact, can help with your performance in other sports. Granted, it is a wise idea to take breaks between squats and the actual sport, instead of rushing directly from one to the other (for that leads to burnout).
Since squats build resistance throughout your muscles, your body has more expendable power to go further, faster, and longer. Quite impressive, to say the least!
Although this point does not correlate to getting in shape, it nevertheless makes a good statement about preventing sports-related injuries. Once again, squats build muscle, and through that, it creates stability that makes your body more resilient to potential injuries.
After all, you would not want to constantly be injured while trying to make gains, correct? That being said, squats can help you not only get stronger, but also stay strong in the long run.
Now that you know the aesthetic and health benefits to squatting, it is a matter of moving forward and figuring out how you can go about getting started without rack. You might find it difficult to do so, but in fact, it is a lot simpler than you might believe.
There are plenty of other equipment out there that do just as good of a job as a rack, while also being convenient and inexpensive to obtain.
Here, we list the materials that you can use to squat without a rack:
While you might liken medicine balls to merely core strengthening or stretching exercises, little did you know that they serve as a great tool for a challenging, but very rewarding squatting experience.
While using it does not appear to resemble the traditional squat, it nevertheless targets the same lower body muscles (e.g. glutes, hamstrings) that are sure to yield some excellent results.
Although rather burdensome, its solid weight makes it a perfect alternative to racks for squatting. It also targets the arms, as you need to hold it firmly and with stability as you perform the squats.
As a result, you end up targeting both the upper and lower bodies!
Similar to kettle bells, dumbbells also work out your arms (e.g. biceps, forearms) as you perform squats which target your lower body otherwise.
With dumbbells, you can also adjust appropriately to your abilities, more so than with kettle bells, all the while increase the weight as you progress in your training.
This particularly applies to using the medicine ball, but all the same, a floor mat offers a designated place for you to practice and perfect your squats.
Just make sure that it is resistant to slipping and sliding around—after all, you would not want accidents!
Even if you are not necessarily doing aerobics exercise, wearing a good pair of training shoes makes a big difference on your squatting performance. They provide the stability you need to ensure a good workout.
Investing in a comfortable pair that does not easily wear out is the way to go, so that you can keep wearing and using it for a long period of time.
This is common sense when it comes to just about any other sport out there, but all the same, it bears reminding that you wear something that is comfortable to work out in.
More specifically, wear something that allows for a free range of motion and not too cumbersome. Trust us, it really makes a big difference on your athletic performance!
As previously discussed, there are plenty of squat exercises that you can do without having to worry about having a rack. In fact, some of them can even be done using your own body weight.
That is why we will feature some squatting exercises that you can do in order to make the same gains as otherwise. With that said, for the novice to the professional athlete, here are the squat exercises you can do without using a rack.
With this particular squat, all you will need is a chair, bench, or any sitting item that is at a height just at your knees. Start by standing in front of the chair with your two feet together and legs straight.
Slowly, in a controlled manner, bend your knees as you lower your glutes towards the chair, all the while keeping your back straight and eyes forward. Upon touching the edge of the seat, lift yourself back up and repeat nine more times for three to five sets.
Seen as quite the challenge, the Bulgarian Split squat is best performed by advanced trainers, but all the while it gives you quite the work out to achieve! You will need a bench just right your knee level. Start by standing in front of the bench, giving yourself about two feet of distance with it.
Place one leg in front of the other, and prop the leg behind you onto the bench. Slowly, in a controlled fashion, bend your front leg until it forms a 90-degree angle with the ground, or until the knee of the leg on the bench touches the ground. Raise yourself up and repeat with up to five sets, alternating between the legs.
Also aimed at advanced trainers, the pistol squat requires strong joints and muscles in order to effectively achieve it. Start by standing straight with your feet together.
Extend one of your legs out, making sure to keep it straight and stiff. Bend the other leg at the same time until you cannot go further before raising yourself up and repeating the process for an additional three sets, alternating among the legs as well.
While easy to do, jump squats nevertheless pack a lot of energy into each rep, and you will soon find yourself drenching with sweat from your efforts. You can opt to use dumbbells or kettle bells if you want, especially if you are at a more-advanced level of squatting.
Start by planting your feet firmly together before lower your glutes to a 90-degree angle with the ground. Raise yourself up and jump, bringing your knees to your chest in the process before returning to the ground and lowering yourself again. Perform up to three sets at 10 reps each.
Whereas the jump squat does not require any equipment, box jumps require a solid box at knee level on which to jump. It is even more strenuous than the jump squat, but burns more calories and tones your body faster. Start by standing behind the box, giving yourself about one foot of distance.
Jump onto the box, landing on the center, in a squat position before jumping off on the other side and repeating the process for at least nine more reps. Trust us: doing only 10 reps is enough to call it a day—you will be utterly exhausted!
While the other squats have required movement, the isometric squat requires you to stay still…in the squat position! Similar to the wall sit exercise, the isometric squat works out your muscles by holding them in that one position for a long time, although you do not use a wall to do so.
Start by standing with your feet planted firmly next to each other. Lower yourself to the squat position, and hold for about one minute at a time, before returning to resting position and repeating for five to ten reps.
Just like with a normal squat, but this time using a kettle bell, this specific squat works out both your lower body and arms for an all-around workout. Use a kettle bell at a weight you find challenging, but also at your level of comfort.
Hold it firmly in place as you perform the squats, doing up to three or five sets, depending on your ability.
Overall, squats are a great way to get toned and fit in no time. Even better, you do not necessarily need a rack to get good results, as many workouts can be modified for it. Give it a try today!
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