You can build very solid legs without a squat rack. If you're willing to buy stuff buy kettlebells or if you have lots of money adjustable dumbbells. This'll give you access to Bulgarian split squats, 1 leg deadlifts, walking lunges and others but those will realistically be what you can do/ should do the most of. Throw in some kettlebell swings and some ring hamstring curls and you'll be all ...
You can also buy a band pack from iron woody, elitefts, etc. and do banded leg extensions, leg curls, and good mornings. If you have a barbell, dumbbells, and bands, you can get done whatever you need to do.
What's the verdict for leg extensions and leg curls? Before I invest 400 buck into a machine, I'd like to know if it's even worth it from a hypertrophy standpoint. The reasoning behind it: I train in my home gym with no machines so far. I have long legs at 6'1, even if I go ATG high bar it feels alot like a erector/core workout.
I have a decent home gym but all I can think of for a leg workout is different variations of squats and calf raises. Anyone have any ideas or recommendations? I have a Rogue monster lite rack, plyo box, full dumbell set, couple barbells, bumpers etc. Would be open to buying more equipment as well if anyone has any good suggestions.
Leg press, step-ups, and leg extension machines are all good options that may be easier on your knees. You could also try bodyweight exercises like glute bridges, single leg deadlifts, and calf raises.
BW versions of leg exercises usually isolate the muscle groups. On contrary, squats and deadlifts, while considered leg exercises are actually compound exercises and work your whole body.
Squats and deadlifts are good, leg press and hack squat too. Throw in leg extensions, Bulgarian splits, and hip thrusts for glutes Get close to failure for a couple of sets per exercise. 3-6 exercises per session for hypertrophy
First of all, my leg day is once a week. Mistake #1: Inadequate frequency. 2x per week should be minimum especially if you wantthings to be "optimal". Why do you list weights in your routine? This is a red flag to me because it suggests that you have any planned progression in your program. Planned progression is literally the most important component of any training program. I am making gains ...
Namely that my leg workouts take forever, but I can’t do compound leg movements for medical reasons so I just charge it to the game and move on. Also, injury risk goes up so I don’t ever go down to super low reps to mitigate this risk and unlike the squat rack the machines aren’t empty so there’s always the waiting factor to consider.
I used to do leg workouts 3 days a week. But as my running mileage has increased I've been finding harder and harder to get leg workouts in. I would do a mix of exercises that would target the quads, hams, calves, and then some of the smaller muscles as well like the hip flexor, tibialis etc.
