5 Ways to Squat without a barbell

No barbell? No problem! Today, we’ve got 5 squat variations that you can do anywhere.

We get it - sometimes you can't make it to the gym, or maybe you're just starting out and aren't quite ready for the barbell yet. But that doesn't mean you have to skip leg day! As personal trainers, we're always looking for ways to help you stay fit and strong, no matter your circumstances.

Before diving in, I think it’s important to set the stage. We’ll provide you with some pointers and instructions, but each person may differ slightly. We all have different body mechanics, limb lengths, and positions that feel comfortable. Over time, with an improvement in strength, mobility, and overall fitness, you’ll be able to progress. For now, avoid doing anything that causes pain. 

Let's dive into five squat variations you can do without a barbell.

1. Bodyweight Squats

Let's start with the basics. 

Bodyweight squats are perfect for beginners and pros alike. They're great for mastering proper form and can be surprisingly challenging when done in high reps or at a slower pace. You can also perform these if you’re short on time, traveling, or lack access to equipment.

• How to: Stand with feet shoulder-width apart, lower your hips as if sitting back into a chair, and then push through your feet to stand back up. 

• Coach tip: I recommend creating a tripod-like pressure through the foot. One pressure point toward the heel, one at the base of the big toe, and one at the base of the small toe. This will create a strong and stable connection to the ground. (Use this method for all squat movements).

2. Jump Squats

Ready to add some cardio to your leg workout? Jump squats are your new best friend. 

• How to: Perform a regular bodyweight squat, but as you come up, explode into a jump. Land softly and immediately lower into your next squat. These will get your heart pumping and your legs burning in no time.

• Coach tip: These can be quite intense and you may opt for an alternative if you’re a beginner. Alternatively, you can perform just a slight jumping motion without going too far off the ground. The good news is that you are in control of the intensity based on how much you put into the jumping motion.

These can work great as finishers towards the end of your workout.

3. Wall Sits

Wall sits are an isometric exercise that'll have your quads screaming (in a good way). They’re a safe and fantastic way to build leg strength. 

• How to: Find a wall, slide down into a seated position with your thighs parallel to the ground, and hold. Start with 30 seconds and work your way up. As you progress in time, you may also consider adding a weight to your thighs to increase the resistance.

• Coach tip: You can place a small box, yoga block, or soft ball underneath as a backup for your bum. Oftentimes, as these get more difficult, your legs may want to give way. This is a safe and more comfortable way to end the movement.

4. Goblet Squats

Got a kettlebell or dumbbell lying around? Perfect for goblet squats! Many people find these much easier than barbell squats, especially when it comes to form and range of motion.

• How to: Hold the weight close to your chest, then squat down, keeping your chest up and core engaged. This variation is great for working on squat depth and core stability.

• Coach tip: Now there is an added weight, try to avoid bouncing into the squat. Work the full range of motion in a controlled manner. 

5. Single-Leg (Pistol) Squats

Alright, we're cranking up the difficulty now. Pistol squats are a true test of strength and balance. Like most other exercises, there is a great series of progressions.

• How to: Stand on one leg, extend the other in front of you, and lower yourself down as far as you can. Can't go all the way? No worries! Use a chair or bench for support as you build up your strength.

• Coach tip: You can progress this movement using different height chairs or boxes. You can also begin to add both the concentric (standing up) and eccentric (sitting down) part of the movement. At first, it will be easier to practice just using the eccentric phase of the movement.

Conclusion

There you have it—five killer squat variations you can do anywhere, anytime. Remember, consistency is key in fitness. So even if you can't make it to the gym, you've got no excuse to skip leg day now!

If you’d like some personal help from our team, you can book a complimentary assessment to discuss your health and fitness goals in more depth.