When Squats aren't an option

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    Oct 08, 2013 10:28 PM GMT
    What do people recommend as a good leg workout when squats aren't an option? I essentially only have access to free weights (up to 50 LB DBs) and a leg press.
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    Oct 08, 2013 11:26 PM GMT
    I agree with Woodsmen. Do your DB lunges.

    With leg press, you can move the position of your feet to attack different parts of your quads - e.g. both feet at the base of the push plate versus moving them further apart to the top corners.

    Don't forget squats with DBs too. You can also hold one heavy DB at the front for a front squat.
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    Oct 08, 2013 11:51 PM GMT
    pumpingiron saidI agree with Woodsmen. Do your DB lunges.

    With leg press, you can move the position of your feet to attack different parts of your quads - e.g. both feet at the base of the push plate versus moving them further apart to the top corners.

    Don't forget squats with DBs too. You can also hold one heavy DB at the front for a front squat.


    Yeah I've done that, it's just I've gotten to the point where I'm not really getting sore from it the next day or two. Bulgarian Leg splits squats with DBs seem to be the most effective to me right now.

    Are there certain rep / rest periods people find effective? I might try incorporating 10 rep / 10 sec rest intervals into certain exercises. Keep going until you can no longer hit 10 reps. I tried this last week with weighted calve raises and they definitely got sore!
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    Oct 09, 2013 3:13 AM GMT
    Sounds like you want punishment. Mix up the rep number and weights for more intensity. One week to 3 x 5 reps maximum weight, then 3 x 3 reps max next week and in the third week work up to a max of just one rep (your PB?).

    A great challenge occasionally is German Volume Training. Do 10 sets of 10 reps on a key excercise with only one minutes rest in between. That will blast your quads and have the heart pumping.
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    Oct 09, 2013 3:18 AM GMT
    You can do squats and deadlifts with dumbbells.

    Front squats really hit the quads..

    KGgdrFR.jpg

    You can also do deaflifts with dumbbells..

    ZTLgTA7.jpg


    Search YouTube for tips on proper form.
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    Oct 09, 2013 4:02 PM GMT
    Maybe sumo squats?
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    Oct 27, 2013 6:40 AM GMT
    perhaps one of the following:
    - side dumbell squats
    - turkish raise (or something like that)
    - the one where you step with one foot on the bench (if you have one)
    - single leg squat (that will keep you busy for a good few weeks)
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    Oct 28, 2013 8:13 PM GMT
    Don't assume you need weights to do squats. Hindu (or Air Squats) are very effective. The weight is not important, but the total volume of "work." This is done simply by doing high reps. And yes, you will build an incredible amount of muscle by doing Air Squats.