Leg training at home...

Samo · 01-23-2007, 09:34 AM

Can any one suggest a good replacement for squats, as I don't have a squat rack at home. I have a bar, dunbells and plenty of wieghts, and a leg curl on the end of me bench.

Because of my job shift patturns it's not always possible to get to the gym to train me legs (I train my upper body at home) so if anyone could suggest maybe a home leg workout, it would be appreciated.

Many thanks, from Samo

**IainDaniel** · 01-23-2007, 09:36 AM

I do squats at home with out a squat rack, I just clean the weight up.

juggernaut · 01-23-2007, 09:49 AM

front squats, step lunges, lunges, bent knee deads, bar underneath the legs squats, dumbbell squats.

juggernaut · 01-23-2007, 09:49 AM

buy a squat rack. I own one-want it for a cheapass price? Where do you live?

Bakerboy · 01-23-2007, 09:53 AM

Also bulgarian squats, pistols, DB squats, overhead squats

juggernaut · 01-23-2007, 09:57 AM

bulgarian? never heard of those.

Samo · 01-23-2007, 10:10 AM

Quote:

Originally Posted by juggernaut

buy a squat rack. I own one-want it for a cheapass price? Where do you live?

I live in a small town called 'Lowestoft' in England, it's the most easterly point of England. Are you in the U.K?

Samo · 01-23-2007, 10:13 AM

Quote:

Originally Posted by IainDaniel

I do squats at home with out a squat rack, I just clean the weight up.

I did this for a while, but as the wieght progressed I started to experiance back pain and generaly didn't feel safe.

**IainDaniel** · 01-23-2007, 10:15 AM

Not sure why you would feel back pain?

Bakerboy · 01-23-2007, 10:19 AM

Quote:

Originally Posted by juggernaut

bulgarian? never heard of those.

http://www.abcbodybuilding.com/exerc...ariansquat.htm

Samo · 01-23-2007, 10:27 AM

Quote:

Originally Posted by IainDaniel

Not sure why you would feel back pain?

Perhaps I was doing it wrong? Also at the end of squat I found it difficult to lower weight properly. Any tips?

Samo · 01-23-2007, 10:29 AM

Bulgarian squats look good, I like the idea of single leg exercises.

Cheers bakerboy.

, any others?

Bakerboy · 01-23-2007, 10:39 AM

Quote:

Originally Posted by Samo

Bulgarian squats look good, I like the idea of single leg exercises.

Cheers bakerboy.

, any others?

Here is some ther leg stuff you can do at home:

Snatches (with BB's or DB's), Clean's

Deadlifts, straight leg deadlifts (with DB's or BB's), single legged RDL's

Standing BB calf raises, single legged DB calf raises

Samo · 01-23-2007, 10:55 AM

Quote:

Originally Posted by Bakerboy

Here is some ther leg stuff you can do at home:

Snatches (with BB's or DB's), Clean's

Deadlifts, straight leg deadlifts (with DB's or BB's), single legged RDL's

Standing BB calf raises, single legged DB calf raises

Forgive my ignorance, what are 'RDL's' and 'snatches'? Could you post a couple of links please?

Thanks

AKIRA · 01-23-2007, 11:11 AM

Quote:

Originally Posted by Bakerboy

http://www.abcbodybuilding.com/exerc...ariansquat.htm

I love how huge the guy looks and then looking at the tiny dumbells.

Bakerboy · 01-23-2007, 11:15 AM

Quote:

Originally Posted by AKIRA

I love how huge the guy looks and then looking at the tiny dumbells.

Yeah, that is kind of funny.

Samo · 01-23-2007, 11:17 AM

Quote:

Originally Posted by AKIRA

I love how huge the guy looks and then looking at the tiny dumbells.

didn't notice that at first, looks like a couple of CD's on a pencil

StanUk · 01-23-2007, 11:21 AM

I also dont have a squat rack at home, if you dont feel comfortable with cleaning the weight (which is what I did for a while and admitedly it can be a pain in the ass as you know your able to squat a lot more than you can clean) there are lots of variations of squats that have already been mentioned, at the moment im doing hack squats which i dont think have been mentioned:

http://www.exrx.net/WeightExercises/...HackSquat.html

And obviously deadlifts if your not already doing them

Samo · 01-23-2007, 11:29 AM

Cheers StanUK, this helps tremendously! Good link by the way, a very informative site.

From Samo.

Bakerboy · 01-23-2007, 11:32 AM

http://www.youtube.com/watch?v=APIg9...elated&search=

http://www.youtube.com/watch?v=8ClxdM6ApTI The first movement.

http://www.uwlax.edu/strengthcenter/...ideo_index.htm

StanUk · 01-23-2007, 11:39 AM

No worries mate, its a great site, especially if your looking for new excersizes to try :-)

Samo · 01-23-2007, 11:41 AM

thanks Bakerboy that's fantasic!

This will help me no end.

DOMS · 01-23-2007, 11:44 AM

I bought my squat rack used for $70.

Yanick · 01-23-2007, 11:55 AM

Quote:

Originally Posted by Bakerboy

http://www.uwlax.edu/strengthcenter/...ideo_index.htm

bookmarked! thanks.

assassin · 01-23-2007, 12:17 PM

Quote:

Originally Posted by IainDaniel

I do squats at home with out a squat rack, I just clean the weight up.

THat's impressing ....I could never clean THe weight I squat with...

DOMS · 01-23-2007, 12:25 PM

Quote:

Originally Posted by assassin

THat's impressing ....I could never clean THe weight I squat with...

Iain's a beast! A Canadian beast!!

Actually, I think he's the Wendigo.

AKIRA · 01-23-2007, 01:48 PM

Quote:

Originally Posted by Yanick

bookmarked! thanks.

That is a good site, ill bookmark it when I get home.

**IainDaniel** · 01-23-2007, 02:00 PM

Quote:

Originally Posted by assassin

THat's impressing ....I could never clean THe weight I squat with...

Actually I don't squat that much cause of lower back problems LOL!

01-23-2007, 09:34 AM	#1
Samo lift,eat,rest,lift!!! Join Date: Jan 2007 Posts: 117	Leg training at home... Can any one suggest a good replacement for squats, as I don't have a squat rack at home. I have a bar, dunbells and plenty of wieghts, and a leg curl on the end of me bench. Because of my job shift patturns it's not always possible to get to the gym to train me legs (I train my upper body at home) so if anyone could suggest maybe a home leg workout, it would be appreciated. Many thanks, from Samo

01-23-2007, 09:36 AM	#2
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	I do squats at home with out a squat rack, I just clean the weight up.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-23-2007, 09:49 AM	#3
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,129 Photos: 2	front squats, step lunges, lunges, bent knee deads, bar underneath the legs squats, dumbbell squats.
	Eat well, train daily, die anyway.

01-23-2007, 09:49 AM	#4
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,129 Photos: 2	buy a squat rack. I own one-want it for a cheapass price? Where do you live?
	Eat well, train daily, die anyway.

01-23-2007, 09:53 AM	#5
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Also bulgarian squats, pistols, DB squats, overhead squats
	No strength within, no respect without - Kasmiri Proverb

01-23-2007, 09:57 AM	#6
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,129 Photos: 2	bulgarian? never heard of those.
	Eat well, train daily, die anyway.

01-23-2007, 10:15 AM	#9
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Not sure why you would feel back pain?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-23-2007, 10:29 AM	#12
Samo lift,eat,rest,lift!!! Join Date: Jan 2007 Posts: 117	Bulgarian squats look good, I like the idea of single leg exercises. Cheers bakerboy., any others?

01-23-2007, 11:21 AM	#18
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	I also dont have a squat rack at home, if you dont feel comfortable with cleaning the weight (which is what I did for a while and admitedly it can be a pain in the ass as you know your able to squat a lot more than you can clean) there are lots of variations of squats that have already been mentioned, at the moment im doing hack squats which i dont think have been mentioned: http://www.exrx.net/WeightExercises/...HackSquat.html And obviously deadlifts if your not already doing them

01-23-2007, 11:29 AM	#19
Samo lift,eat,rest,lift!!! Join Date: Jan 2007 Posts: 117	Cheers StanUK, this helps tremendously! Good link by the way, a very informative site. From Samo.

01-23-2007, 11:32 AM	#20
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	http://www.youtube.com/watch?v=APIg9...elated&search= http://www.youtube.com/watch?v=8ClxdM6ApTI The first movement. http://www.uwlax.edu/strengthcenter/...ideo_index.htm
	No strength within, no respect without - Kasmiri Proverb

01-23-2007, 11:39 AM	#21
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	No worries mate, its a great site, especially if your looking for new excersizes to try :-)

01-23-2007, 11:41 AM	#22
Samo lift,eat,rest,lift!!! Join Date: Jan 2007 Posts: 117	thanks Bakerboy that's fantasic! This will help me no end.

01-23-2007, 11:44 AM	#23
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,515 Photos: 5	I bought my squat rack used for $70.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti