I have a question about squats and lunges.

[MHowell585]

I'm fairly new to lifting weights. I've only been doing it since about Feb and recently realized that I wasn't doing it as effectively as I should. I pretty much just made up my own split routine with insane amounts of exercises to the point where it sometimes took me 3 hours to do one workout and that was just for one or two muscle groups too. So recently I've been experimenting with some full body routines. Figured that was a good way to get a base developed before I progressed to a more advanced routine. The problem with all these routines is they all require back or front squats. Unfortunately I don't have a squat rack. I don't even have a bench rack. I just have a barbells and dumbbells with a variety of weight plates I can put on both. The bench I have doesn't have a rack. So I decided that for now until I get better equipment or money to join a good gym that I can replace some of the bench barbell exercises with dumbbells. Squats is what I have trouble with though. I decided to use the Muscle and Strength 5 x 5 routine and it requires both a back squat and the front squat. I was thinking of replacing the back squat with barbell hack squats since I can do those safely. I was thinking of replacing the front squats with dumbbell lunges. Now I realize that this isn't ideal but I was just wondering if these are good enough alternatives for now. I know nothing can truly replace the back squat but I need to make do with what I have. Are there any other exercises that would be better alternatives to those two or is that good enough for now?

 

[NoFatChicks91]

Yeah, you gotta get you a gym membership, man. Lunges are fine.

You can technically do squats and front squats with dumbells... I've seen it done before and I've tried it. You won't be able to attain the kind of form you would with a barbell.

Dumbell squats can be done in a stance similar to an overhead press stance. You can also stand in a sumo stance and let the weights dangle between the legs. You can ALSO, haha, squat with just one dumbell holding with both hands.

You arent going to be able to get weight to do 5 reps with probably. It'll be too light. High reps for squats are great too. Mentally they are tougher, in my opinion

 

[MHowell585]

Yeah, you gotta get you a gym membership, man. Lunges are fine.

You can technically do squats and front squats with dumbells... I've seen it done before and I've tried it. You won't be able to attain the kind of form you would with a barbell.

Dumbell squats can be done in a stance similar to an overhead press stance. You can also stand in a sumo stance and let the weights dangle between the legs. You can ALSO, haha, squat with just one dumbell holding with both hands.

You arent going to be able to get weight to do 5 reps with probably. It'll be too light. High reps for squats are great too. Mentally they are tougher, in my opinion

I've done dumbbell squats and dumbbell front squats but both seem kinda awkward. Which do you think would be better using dumbbells for squats or doing lunges? Also is the barbell hack squat a decent alternative?

 

[NoFatChicks91]

Some people may not agree with me, but given your options... I'd do the squats and the lunges. NOTHING beats squatting man, it may be the king of all exercises. Squat, deadlift, and press.

I know the dumbell squats are awkward. But they are still the better choice in my opinion.

Another suggestion I highly reccomend is powercleaning the bar into a front squat position at a weight you can get like 10-12 reps in. Lighter weight more reps for safety. That's how I used to to front squats before I got a gym with a rack.

Honestly, I think the best thing to do would be doing dumbell squats, lunges, and front squats if you can.

If you really feel it's too awkward or unsafe the hack squat could kind of be a last resort thing

 

[NoFatChicks91]

And while they are more of a HIIT exercise, air squats have their place too. I did 100 rep sets of air squats when I fractured my ankle and couldnt squat with weight. It definately compensated for not being able to do barbell squats. There is no doubt