Hack Squats, Sumo Squats and Sumo Deads

[2xtreme]

I can't do traditional squats at home (lack of squat rack)...

Which is a better alternative; hack squats or sumo squats? Or are they both poor substitutes?

My lower body routine is currently:

Straight-leg deadlift (3 x 10)
Sumo Deadlift (3 x 8)
Standing Calf Raise (3 x 12)
Hack Squat (3 x 10)

But I'm a bit confused as to which lifts work the hams and which work the quads. Am I correct in saying only the hack squat is primarily targetting the quads?

My gym's a bit pants. It's nice and big with loads of machines...and one barbell

oh and it has one smith machine.

If I did go to the gym I could do leg presses, but then would half to switch my deadlifts to using dumbbells. Would that be better?

[Rab J.C]

tricky one that without a squat rack! can u maybe get fittings for you smith that allow u to hook on arms for a bar allowing u to do squats? thats what we have at my gym. either that or use the smith.

how do u get a bar up to ur shds to do a sumo sqaut at the moment?

the hacks are mostly on the quads. i do mine with the ball of my foot hanging over the edge of the board to make sure i drive thru my heel rather than the ball of my feet. i think this takes the stress that allot of folk feel in there knees when doing hacks. do you get that?

RAB

[Bison]

Could try front squats?

I've just started doing them and they really hit the quads harder than back squats, they also seem to hit my abs harder aswell. That's using less weight aswell. Tricky to get used to though.

[2xtreme]

Wouldn't I need a rack for front squats as well?

So is the hack squat a poor sub for regular squats?

Oh when I say sumo squat I mean with a dumbbell between the legs.

Does the sumo deadlift work the hams more than the quads then? Looks like i might have to go to the gym and do dumbbell deadlifts

[Gareth83]

If you went to the gym, why does it mean you would have to use DB's for deads?? Just switch your workout around and do the deads at home, legs in the gym.

Although a smith machine and a leg press aren't the best exercises

[sendos]

a gym shouldnt be able to call itself a gym if it doesnt have a squat rack or the facilitys to deadlift. quick solution would be to join another gym.

[Bison]

Quote

Wouldn't I need a rack for front squats as well?

You won't be able to use as much weight for front squats as with normal squats. Try it.

[Tom]

Lunges? try multidirectional lunges, start lunging out in front, then 45 degrees to the side, then to the side then 45 degrees back then back. then repeat for the other leg, i guarentee you without weights this is hard.

or box step ups. get a HIGH box or a bench, hold a bar in a front squat position and stand up on the box one leg at a time, again pretty hard.