squat alternatives ?

[nickortego]

I train at home. I need a squat alternative since I do not have room for a cage/rack. What I have available is barbell / dumbells and a bench with leg extension/curl attachment and supports for bench press etc. These go pretty high (I can use them for calf lifts).

Any advice will be greatly appreciated. THANKS!

Have your ever tried one-leg squats? It takes a bit of practice to learn them, but they are great for balance, stability and strength.
Start out with only body weight (no external load such as dumbells, etc.)
Stand in front of a bench or chair. Pick up one foot. Slowly sit down, using only the leg you're standing on. Stand up again, using the same leg. When you can do 15 solid reps, without losing your balance , try the next progression.
Lower yourself on one leg and barely touch your butt on the bench. When you can do 15 reps this way, without losing your balance. Try them without the bench.
When you can do 15 good reps without losing your balance, without the bench, start with light dumbells and work up from there. It may take a while to get to this point, but you will have greatly increased your leg strength by then. Be careful and don't progress to the next level until you are ready.
These also allow you to really work the legs intensely without compressing the spine, compared to the two leg barbell squat.

 

[LeiYunFat]

LeiYunFat:

I never said I could or ever intended to squat 500. I know a personal trainer who believes a good quality Olympic bench could survive a 'dump from squat' of that or more. If (hahahahah! I ever get into the 500 lb squat range, I will long ago have obtained cage/rack). 500 lb squat is some serious territory, way beyond my aspirations.

Oh I see, gotcha.