leg workout

gmenfan40 · 03-24-2007, 03:26 PM

i no this sounds stupid, but well i workout at home. i cant sign up for a gym untill the summer because of lack of free time. I cant squat at home and if i do i have to use the bench to get the weight on my back which isnt too safe. All i really want is a good leg workout that will increase mass and strength without squating.

o and i play football so if anybody has some kind of football workout that will work very well i will apprieciate it.

kcoleman · 03-24-2007, 03:50 PM

Clean the weight up and front squat

goob · 03-24-2007, 03:52 PM

Do Bulgarian Squats. I tried these out recently, and boy do they kick your ass. You don't need a fraction of the weight you'd squat with.
How about front squats. With dumbells or barbells.
THe knowledgeable guys here will be able to give you a good routine.

Malley · 03-24-2007, 03:53 PM

Heres some exercises:

Zercher Squats
Lunges
Deadlift
Zercher Good mornings
Hack Squats

Just to name a few.

Smoo_lord · 03-25-2007, 02:53 AM

I am basically in the same situation as the OP..

So this is what i am doing

Hack squats
Leg curls
Leg extensions
DB Lunges/ walking lunges
DB squats
DB step ups

I seem to be progressing nicely with this, but everyone is different..

gmenfan40 · 03-25-2007, 10:03 AM

so is this good, please critic on it if its too many sets not enough or whatever please,

Bulgarian Squats: 5x5
Lunges: 4x8
Straight Leg Deadlift: 5x10,8,6,4,2
Zercher Squats: 4x10-12

goob · 03-25-2007, 12:25 PM

Quote:

Originally Posted by gmenfan40

so is this good, please critic on it if its too many sets not enough or whatever please,

Bulgarian Squats: 5x5
Lunges: 4x8
Straight Leg Deadlift: 5x10,8,6,4,2
Zercher Squats: 4x10-12

I'm not one to give out advice, leave that to the more experienced guys, but i did 4 x 8 of these the other day, and boy are they hardcore.

Nothing else kicked my ass in the same way, also, i don't think you'd be able (or want) to do the lunges afterwards - they're pretty similar anyway. You may want to drop a set? Try it and see, if they make your final list....

gmenfan40 · 03-25-2007, 12:43 PM

so whats about this

Bulgarian Squats: 5x5
Straight Leg Deadlift: 5x10,8,6,4,2
Zercher Squats: 4x10-12
Leg Extensions: 2x30 (burnout set)

goob · 03-26-2007, 07:57 AM

Quote:

Originally Posted by gmenfan40

so whats about this

Bulgarian Squats: 5x5
Straight Leg Deadlift: 5x10,8,6,4,2
Zercher Squats: 4x10-12
Leg Extensions: 2x30 (burnout set)

Dude, try it for yourself. I would advise, 4 x 5 on the Bulgarians to start off, just cos they are killer. But that's me personally, and use a light weight. Doing deadlifts after will be tough, I'd probably swap them around. But that would be my (barely) educated prefference.

**Gazhole** · 03-26-2007, 10:06 AM

Bugarian Squats + Single Leg RDLs in a rest interval superset = death.

03-24-2007, 03:26 PM	#1
gmenfan40 Registered User Join Date: Sep 2006 Posts: 24	leg workout i no this sounds stupid, but well i workout at home. i cant sign up for a gym untill the summer because of lack of free time. I cant squat at home and if i do i have to use the bench to get the weight on my back which isnt too safe. All i really want is a good leg workout that will increase mass and strength without squating. o and i play football so if anybody has some kind of football workout that will work very well i will apprieciate it.
gmenfan40 Registered User Join Date: Sep 2006 Posts: 24

03-24-2007, 03:53 PM	#4
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Heres some exercises: Zercher Squats Lunges Deadlift Zercher Good mornings Hack Squats Just to name a few.
	www.crossfit.com

03-25-2007, 10:03 AM	#6
gmenfan40 Registered User Join Date: Sep 2006 Posts: 24	so is this good, please critic on it if its too many sets not enough or whatever please, Bulgarian Squats: 5x5 Lunges: 4x8 Straight Leg Deadlift: 5x10,8,6,4,2 Zercher Squats: 4x10-12
gmenfan40 Registered User Join Date: Sep 2006 Posts: 24

03-25-2007, 12:43 PM	#8
gmenfan40 Registered User Join Date: Sep 2006 Posts: 24	so whats about this Bulgarian Squats: 5x5 Straight Leg Deadlift: 5x10,8,6,4,2 Zercher Squats: 4x10-12 Leg Extensions: 2x30 (burnout set)
gmenfan40 Registered User Join Date: Sep 2006 Posts: 24

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03-24-2007, 03:50 PM	#2
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	Clean the weight up and front squat

03-24-2007, 03:52 PM	#3
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,994	Do Bulgarian Squats. I tried these out recently, and boy do they kick your ass. You don't need a fraction of the weight you'd squat with. How about front squats. With dumbells or barbells. THe knowledgeable guys here will be able to give you a good routine.

03-25-2007, 02:53 AM	#5
Smoo_lord Registered User Join Date: Apr 2004 Location: Darwin. Australia Posts: 240	I am basically in the same situation as the OP.. So this is what i am doing Hack squats Leg curls Leg extensions DB Lunges/ walking lunges DB squats DB step ups I seem to be progressing nicely with this, but everyone is different..

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