Safe Back Squats Without Racks

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Safe back squats don't necessarily require the types of racks you would find at a gym. Learn how to do safe back squats without racks with help from a longtime personal trainer in this free video clip.

Part of the Video Series: Instructional Exercise Tips
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Video Transcript

Hi, this is Stephany with Elevate Fitness, and today we're going to talk about safe back squats without the rack. Now, rack squats can be completely beneficial when it comes to building muscles in the thighs and glutes as well as burning a lot of calories since they're bigger muscles and increasing your metabolism. But, if you're new to a workout program or if you're not totally knowledgeable on form, then, these would actually be some good starter workouts that we can do to help you understand form and to build muscles simultaneously. So, the first workout that we're going to do is going to be a wall squat. What you want to do is lean against the wall. You want to have your back against the wall and you're bending your knees at a 90-degree angle. Now, you also want to keep your stomach drawn into the spine, you're not cutting your breath out, you're just bringing the stomach into the spine to try to maintain a neutral position of the spine. You also want to make sure that the knees don't go in front of the feet; if they can, ideally stay above the ankle. Now, you can go ahead and move in an upward motion and downward motion and as you come up, go ahead and squeeze your glutes to make sure that they are working during the workout. Now, if you want to progress from the movement of going to a wall squat, you can go ahead and incorporate a stability ball. What you do is you put the stability ball against the wall. Put your lower back on the ball, you're bringing your feet out and wide about hip width apart and you're doing the same movement. You're keeping your stomach drawn into the spine and you're squatting down, keeping the knees above the ankles; make sure they don't go in front of the toes and then squeezing your booty as you come back up. Another thing you want to focus on is making sure that your shoulders are leaned back and down. You don't want them to be up too tight, you want to maintain again the neutral position of your spine. So, coming down and up, squeezing the booty as you come upward. This would be a progressive movement from the wall squat. Now, an, a progressive movement from the stability ball would be to do an assisted squat with the bench. Again, same movement of keeping the stomach on into the spine, keeping your shoulders back and when you bend your knees, make sure they don't go in front of your toes. And your goal is to touch the bench and to squeeze the glutes as you come up. That way, you're using both your thighs and your glutes during the movement. Again, my name is Stephany with Elevate Fitness and we just talked about safe back squats without the rack. Get lifted.


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