To lift weights at home, first you need the weights. That’s simple enough—just buy a barbell set, if you’re into barbell lifts. But then your next problem is: how do I squat? Squatting ...

Once you feel comfortable with bodyweight squats, progress to goblet squats and front rack squats using free weights like the best kettlebells or dumbbells. Build to around 20kg, which is entry ...

Compared to some other variations, barbell back squats reinforce proper upper-body posture and allow you to move weight that you’d otherwise be unable to lift due to limitations of upper-body ...

If the barbell’s weight feels too heavy, swap it for a lighter kettlebell or dumbbell and practice goblet squats first. When you’ve built up more strength, you can revisit the Zercher squat.

For more of a challenge, you can do a weighted squat using a rack and barbell, with or without weights. Or you can do squats with a dumbbell in each hand. Here’s how to do a squat: ...

8 Alternatives to Barbell Back Squats ... FRONT SQUAT . By simply shifting the weight onto the front of our bodies we can put a greater emphasis on the quadriceps.

Weight: 35 to 80 pounds. Safety squat bars are designed for comfort and safety specific to back-racked exercises, like the barbell back squat. The bar offcenters the weight distribution, ...