Home Leg workout

[Kirman]

i need a routine for my leg day.. i workout at home and my leg extension on my bench is crap to say the least. IT holds something like 22.5K maximum

i figured doing these.. hacksquat, deadlifts, lunges...

any other ideas ?

[Dedicated]

I have one of those crappy leg attachments and I use them for leg curls. I'd be careful with leg extensions though, I hurt my knee using the one I have what crap. Besides that I do squats, I have a crappy squat rack I use, and lunges.

Try to find a used sporting good store, I picked up my crappy squat rack for $50. Without a squat rack it's hard, I was stuck squatting 105lbs for the longest time cause I didn't have one.

I'm thinking lunges will be your best exercise to do, cause if you can press up 100-120lbs that's a pretty heavy weight to do lunges with, well it depends what you squat but yea.

[Kirman]

i cant squat at home because i havent got a squat rack so insted i do hack squats... lunges yer they are a good idea and i will definately do those..

i tried doing leg curls with that attachment and it hurts my knee when i lift the weight so nah not using that.. its just my bench its crap lol

should be ok with lunges and hack squats but still what about my calves.. when i do calve raises holding a barbell i dont feel my calves working.. any ideas ?

[-TIM-]

you can build a small stand and do single standing calf raises. You can build it with a few short 2 x 4's and I'd buy some grip tape or glue sand paper to the block you stand on. Basically get two 2' boards, lay them parallel to each other and nail another board on top of them, keep it near one end. Not all the way, but off set. Then glue some sand paper to the top for girp. Do single standing raises using DB's and have your free hand available to hold onto something for balance. These work better than standing on the flat ground because you can get your heels below parallel to the ground. Hope that description made sense

[-TIM-]

Here's a pic I made really quickly of a stand. Don't laugh. It's an overhead view. I didn't feel like pulling out my modeling program and giving you bastages a 3D view.

[pusher]

I work out at home also. For leg days, I do:

Front squats off my bench holds (not squat rack) where i load from behind the bench.

Walking lunges = ace

SLDL's

sissy squats sometimes

I can't get the techinque right on hacks, so I don't do those.

[AzBboy]

kirman, u can too do squats at home. i was faced with your same problem, no 1,000 dollars to buy a squat rack but determeind. all i do is bring my bench into the sun at a grassy or in my case ****ty ass dirt area, extend the arms up really high on my bench, load that mug full of weight and just sit on the bench put the weight on my neck/back and boom lift it up balance and go squat. now the important part about bbeing in dirt is cus when u finish your sets, just drop the weight off you into the ground behind u. this enables u to go all out without having to worry about saveing energy to return it on the bench (thats really hard, trust me ) it sounds dangerous but its actually not well unless u have a lil dog like me that i dont know is behind me and i almost crushed her with all the weight when i threw it down. once u are done just unload, set it all back up, go on to another set. that part can be a hassle but hey, its all for the good. so go squat man, Marco

[TheGimp]

I also workout at home. At the moment for leg day I do SLDLs, barbell lunges, calf raises and dumbell squats. For calf raises I use 2 of my 10kg plates as a stand. The dumbell squats are pretty worthless, the dumbells just get in the way. I should really change to barbell hacks, although pushers' idea of doing front squats from the back of the bench sounds doable, and I'll give those a try. As far as the leg attachment on my bench, I quickly reached (and surpassed) the maximum rated value for leg extension, and the bench just becomes too unstable. Leg curls also hurt my knees.

[AstronautJones]

Squat and hold.

[Dedicated]

That's a good idea Tim, I have a real problem working my calves. Since I started doing walking lunges though I can feel them being worked a little, so walking lunges might be an option for you also. Doing them outside is prolly easier.

[STM]

I train at home as well, and always try to get new leg exercises going.

A one leg squat with your rear leg elevated on a bench is good.

Overhead squats, use a snatch grip and hang snatch the weight up, start squating.

Trap bar dead lifts are good, just do them while standing on a couple of 45lb plates to increase movement.

Here is a link to some videos that includes the one leg squat.

http://perth.uwlax.edu/strengthcente...ideo_index.htm

[PowerManDL]

Overhead squats are just asking for trouble.

Deadlifts place unnecessary strain on the back as well. I'd avoid them.

[STM]

PowerManDL,

Please tell me you are joking...............