Squat alternative.

obi604 · 10-12-2021 1:29am #1

Hi

in my gym, I have these 3 pieces of equipment

1. Belt squat machine

2. Hack squat machine

3. Leg press machine

Which of these best replicates the standard barbell back squat?

P.S. I know nothing beats the standard barbell back squat.

Cill94 · 10-12-2021 2:02am

https://www.boards.ie/discussion/2058222189/squat-alternative

I would guess it's a toss up between hack and belt squat. But assuming your gym has dumbbells, you'd probably get more carryover from a heavy goblet squat.

billyhead · 10-12-2021 11:41am

It's definitely not the leg press machine.

silverharp · 10-12-2021 12:45pm

strange gym that doesnt have a squat rack but has a belt squat

obi604 · 10-12-2021 12:59pm

https://www.boards.ie/discussion/comment/118300537#Comment_118300537

I never said it didn't have a squat rack :)

silverharp · 10-12-2021 2:38pm

https://www.boards.ie/discussion/comment/118300628#Comment_118300628

that makes sense, your gym probably has a landmine attachment somewhere so thats an alternative or cable squats are another one

obi604 · 11-12-2021 12:19am

https://www.boards.ie/discussion/comment/118301407#Comment_118301407

they do. Yeah that’s another good one. Thanks.

Esse85 · 11-12-2021 7:54am

I would do DB lunges.

Have you access to a sissy squat?

obi604 · 11-12-2021 12:39pm

https://www.boards.ie/discussion/comment/118304241#Comment_118304241

we have a sissy squat too.

I should have asked the question in a different way. My lower back is not the best. I am working on making it stronger etc and will get back to the standard squat

In the meantime - what is the best alternative to the standard barbell back squat for people with lower back issues?

Esse85 · 11-12-2021 12:55pm

https://www.boards.ie/discussion/comment/118304956#Comment_118304956

I'm no physio but id probably suggest seated leg extension to grow your quads and keep your back out of it. That type of isolation work would be better suited to you if you're minding your back.

Cill94 · 11-12-2021 5:09pm

https://www.boards.ie/discussion/comment/118304956#Comment_118304956

Ah this makes more sense now. Have you tried just going really light on squats and building up slowly? There might be a weight you could start at that doesn’t aggravate.

Could also be worth trying strengthening the back with some exercises like back raises, jefferson curls, etc.

obi604 · 11-12-2021 6:58pm

https://www.boards.ie/discussion/comment/118306245#Comment_118306245

yesh. Have tried but just want to get the next best alternative to a squat, without too much pressure on the back.

Black Sheep · 11-12-2021 7:01pm

No one really “has” to barbell squat, it’s fine to use a combination of other approaches if your goals are fairly general. For hypertrophy especially there are better exercise choices anyway.

With the low back issue mentioned, belt squats would be ideal.

I would suggest belt squats, leg extension, leg curl and some unilateral DB work- split squats for example. If you can RDL - carefully - those too.

Hack squats are excellent too, depending on your goals, great for quad development.

The leg press is fine but make sure your low back is not in a rounded position.

obi604 · 11-12-2021 7:32pm

https://www.boards.ie/discussion/comment/118306696#Comment_118306696

thanks. I was just preempting responses like if you don’t do the barbell squat everything else is a waste etc. squat is king etc etc 🤪🤣😃

thanks for the tips.

Dtp1979 · 31-12-2021 6:05pm

Yea. Let squat takes the load off the back. No compression on the spine. Very humbling exercise

obi604 · 31-12-2021 9:09pm

Thanks. Very humbling…as in hard to do.

Phil.x · 31-12-2021 9:20pm

Leg press, 3 to 4 set of 12/15 slow reps and no stopping, quads will be on fire, and keep the ego weights on the rack.

obi604 · 31-12-2021 11:36pm

is the leg press relatively safe for the back?

Dtp1979 · 31-12-2021 11:39pm

https://www.boards.ie/discussion/comment/118397940#Comment_118397940

Not hard to do but I found 80-100kg was very hard at a time I could squat 150kg with a barbell

obi604 · 31-12-2021 11:43pm

https://www.boards.ie/discussion/comment/118398583#Comment_118398583

the bent squat in my machine seems to be fairly light unloaded. I presume the unloaded weight is practically nothing…. And your 80-100kg is purely plates ?