best workout for legs w/ just free weights?

[dankjones]

I don't have access to a gym. All I have is free weights.

What should I do for legs? Right now I'm doing barbell squats.

My legs are disproportionately stronger than my legs, meaning I can squat far more weight than I can lift over my head for a barbell squat.

I just wish I knew a way to isolate hams and quads better.

I have an old used DP weight bench with the leg attatchment, but it 's crap.

 

[y2gt]

you can do a lot with dumbells and barbells....

hamstrings:
1) goodmornings
2) straight leg deadlifts

quads:
1) squats

calves:
1) calf raises

check this site out: click on links under barbell and dumbell category. Hope this helps u out. Later...

http://www.exrx.net/Lists/ExList/ThighWt.html

 

[dankjones]

Thanks y2gt, I've been using that page already. I was doing the straight leg deadlifts for a little while but I think I just about hurt myself on them. Aren't they mostly a Glute workout?

 

[y2gt]

Aren't they mostly a Glute workout

If you do it correctly it should target the hamstrings.
Try keeping your legs straight and knees locked, then touch your knucles to the floor in front of your toes. Don't you feel your hams being stretched and burned?

 

[gopro]

Thigh exercises w/ free weight...

-reg squats
-front squats
-barbell hack squat
-jefferson squat
-plie squat
-lunge in place
-back lunge
-walking lunge
-step ups
-stiff deadlifts
-dumbell hamstring curl
-good mornings
-calf raise