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  1. #1
    Registered User richardnich's Avatar
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    Best leg exercise for mass other than squats?

    If I dont have the facilities to do squats (and I also find them uncomfortable on my knees when Ive tried them in the past), what is the next best leg exercise I could do for mass and strength?

    I have access to:

    A leg press machine
    A leg raise machine
    A hamstring curl machine
    and dumbbells (thinking along the lines of lunges/some sort of dumbbell squat)
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  2. #2
    Watchout ur comments bro titomuheedo's Avatar
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    Originally Posted by richardnich View Post
    If I dont have the facilities to do squats (and I also find them uncomfortable on my knees when Ive tried them in the past), what is the next best leg exercise I could do for mass and strength?

    I have access to:

    A leg press machine
    A leg raise machine
    A hamstring curl machine
    and dumbbells (thinking along the lines of lunges/some sort of dumbbell squat)
    I edited it brah
    Qauds? Deadlifts
    hams? Deadlifts
    Glutes? Deadlifts
    Calves? Deadlifts
    http://www.youtube.com/channel/UCoawuYgSkehcUdvZQ6yNOcA/videos?flow=grid&view=0

    Check out my youtube channel! Feel free to ask questions, and I'll make video responses as in depth and to my knowledge as I can. I don't spread bro science, my information will be similiar to Ian Mccarthy/Layne/Ogus/Eric helms in the sense that I will base my accusations of of science/studies. Also some personal experience, but I won't impose that onto you. But if you ask, I'll answer :)
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  3. #3
    Ain't nothin but a peanut Kevin204's Avatar
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    no machine will give you mass, i'd do stifflegged or romanian deadlifts for hamstrings, heavy lunges for quads and hamstrings.
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  4. #4
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    Originally Posted by titomuheedo View Post
    I edited it brah
    Qauds? Deadlifts
    hams? Deadlifts
    Glutes? Deadlifts
    Calves? Deadlifts
    Age: 16
    fixed.







    OP: leg press/hack squat
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  5. #5
    Watchout ur comments bro titomuheedo's Avatar
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    Originally Posted by blkbelt42 View Post
    fixed







    OP: be a pussy and do leg press/hack squat and completly ignore one of if not the best leg excercises.
    Fixed it for you brah.
    http://www.youtube.com/channel/UCoawuYgSkehcUdvZQ6yNOcA/videos?flow=grid&view=0

    Check out my youtube channel! Feel free to ask questions, and I'll make video responses as in depth and to my knowledge as I can. I don't spread bro science, my information will be similiar to Ian Mccarthy/Layne/Ogus/Eric helms in the sense that I will base my accusations of of science/studies. Also some personal experience, but I won't impose that onto you. But if you ask, I'll answer :)
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  6. #6
    Registered User Muckle_Ewe's Avatar
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    Originally Posted by Kevin204 View Post
    no machine will give you mass
    Utter sh*te. Please explain that.

    Exercise selections were good though.

    OP you got a bench? I use mine as a sort of make shift squat rack and do front squats. I find them easier on the knees than back squats (which bothered my previously injured knee, no bother with front squats though). I don't actually squat 'in' the bench though, I squat behind it and with front squats I find you don't get trapped under the bar if you fail a rep.


    Also, give power cleans a go, not a 'true' leg exercise like the others mentioned here. More of a total body exercise but it will work legs, posterior chain and back very well.
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  7. #7
    Heavy ass weight Gnadenlos's Avatar
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    Originally Posted by Kevin204 View Post
    no machine will give you mass
    Not sure why you think this. Strictly speaking, no resistance training, in and of itself, will give you mass. Has to be resistance plus diet. If you're creating microtears, as long as you're eating enough, you're going to gain mass. You might not gain as much or get the same overall balance and definition with machines, but to think that you can't gain mass with them is dumb.

    OP: leg press and db squats are your best bet. I would probably supplement with lunges.
    "What is happiness? The feeling that power is increasing--that resistance is being overcome."
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  8. #8
    Ain't nothin but a peanut Kevin204's Avatar
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    Originally Posted by Muckle_Ewe View Post
    Utter sh*te. Please explain that.

    Exercise selections were good though.
    Hamstring curl? gimme a break... man up and do some stiff legged deadlifts
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  9. #9
    Watchout ur comments bro titomuheedo's Avatar
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    OP this has been my leg workout the past 2 months, amazing size and strength gains.

    Heavy squats x6
    leg press x4
    Leg ext x4

    stiff deadsx4
    Hammstring curlsx3-4

    (i do calves and abs a different day cause im close to puking and passing out just doing this.)

    But yeah like others have said, diet is just as important. Not enough bricks? House wont get built that big.
    http://www.youtube.com/channel/UCoawuYgSkehcUdvZQ6yNOcA/videos?flow=grid&view=0

    Check out my youtube channel! Feel free to ask questions, and I'll make video responses as in depth and to my knowledge as I can. I don't spread bro science, my information will be similiar to Ian Mccarthy/Layne/Ogus/Eric helms in the sense that I will base my accusations of of science/studies. Also some personal experience, but I won't impose that onto you. But if you ask, I'll answer :)
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  10. #10
    Registered User Muckle_Ewe's Avatar
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    Originally Posted by Kevin204 View Post
    Hamstring curl? gimme a break... man up and do some stiff legged deadlifts
    I don't do a machine exercises since I don't own any machines at my house so hit my hamstrings with RDLs and power cleans if you count them.

    So you are saying that hamstring curl does nothing then? If you can progress in any exercise how can that not increase you muscle mass/strength?

    Don't be one of those guys that thinks only the big hitters like bench/squat/dead give you mass and nothing else. Machines will give you mass if you can progress in them.
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  11. #11
    Heavy ass weight Gnadenlos's Avatar
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    Originally Posted by Muckle_Ewe View Post
    I don't do a machine exercises since I don't own any machines at my house so hit my hamstrings with RDLs and power cleans if you count them.

    So you are saying that hamstring curl does nothing then? If you can progress in any exercise how can that not increase you muscle mass/strength?

    Don't be one of those guys that thinks only the big hitters like bench/squat/dead give you mass and nothing else. Machines will give you mass if you can progress in them.
    Yeah, it's not magic man. Break muscle, build muscle.
    "What is happiness? The feeling that power is increasing--that resistance is being overcome."
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  12. #12
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    Originally Posted by richardnich View Post
    If I dont have the facilities to do squats (and I also find them uncomfortable on my knees when Ive tried them in the past), what is the next best leg exercise I could do for mass and strength?

    I have access to:

    A leg press machine
    A leg raise machine
    A hamstring curl machine
    and dumbbells (thinking along the lines of lunges/some sort of dumbbell squat)
    You could try pre-exhausting with leg extensions and leg press and follow up with goblet squats and/or DB lunges. For hamstrings go with DB stiff-legged deadlifts and leg curls.
    Last edited by mloconnor; 11-08-2010 at 02:36 PM.
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  13. #13
    Ain't nothin but a peanut Kevin204's Avatar
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    Originally Posted by Muckle_Ewe View Post
    So you are saying that hamstring curl does nothing then? If you can progress in any exercise how can that not increase you muscle mass/strength?

    Don't be one of those guys that thinks only the big hitters like bench/squat/dead give you mass and nothing else. Machines will give you mass if you can progress in them.

    the OP is looking for the best leg exercises, which would put the machines behind any free weight exercise. I made a wrong statement when I said "machines wont give you mass" ... it just makes more sense if you're looking to get BIGGER, that you would skip the machines and get better and faster results with the free weight variation of the exercise.
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  14. #14
    Registered User gratefulhead's Avatar
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    if you have a good step you can do step ups which will hit your quads and hammies hard and in a different way then the other exercises mentioned. I like to use a bar and stack the blocks high enough so your leg forms a right angle before stepping up. You can also hold dumbells in each hand. Once you get used to it you can increase the weight quite a bit.

    I did a heavy set of 225*15 the other day and had no choice but to lay on the floor for about 2 minutes afterward...it was awesome
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  15. #15
    fukctional strength MattyG's Avatar
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    leg press.
    In fact if I had to pick one exercise for quads it would be leg press for me.
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  16. #16
    "Never walk alone" creationd's Avatar
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    Is the leg raise the leg ext? If so do all the ones you mentioned, those are fine, I hate leg curls myself, would prefer to do Sldlifts, you should try 'em. I got decent quads from leg ext, sldlifts, lunges and riding a bike.
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  17. #17
    Registered User chamlin56's Avatar
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    the best exercise overall is the squat if it hurts then your not doing it right. Just reduce the weight and get your form right then add on weight eventually also do MACHINES idk y that dude said dont use machines...u want to use machines but dont make them your main workout....do leg extensions and leg curls but when you do them do one leg at a time so your evenly balanced...also leg press is a good one....but make sure that squats is ur main exercise cuz if u have any other exercise as ur main then ur not working out ur whole leg...also when ur doing leg press do calf raises so you can get those beasty calfs!
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  18. #18
    Registered User chamlin56's Avatar
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    and my bad i forgot u said u was doin it at home so prolly squats, lunges, and straight leg lifts will be the best at home and trust me man i know how it feels to not have the facilities im deployed and theres no good gyms when ur deployed u get the bare minimum...but good luck and god bless
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  19. #19
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    saying machines won't give you mass is like saying a barbell won't give you mass...


    just sayin'
    new log: http://forum.bodybuilding.com/showthread.php?p=690964161#post690964161

    "When it comes to training (and life in general for that matter), many people erroneously think that all you have to do to succeed is work hard. Unfortunately, this isn't true. You have to work intelligently." -Dr. Clay Hyght
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  20. #20
    Registered User chamlin56's Avatar
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    Originally Posted by JohnnyOhhh View Post
    saying machines won't give you mass is like saying a barbell won't give you mass...


    just sayin'
    couldnt have said it better!
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  21. #21
    Speedcubing Powerlifter That70sShowDude's Avatar
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    You have to make it possible to do squats.
    Other than that:
    Deadlift
    Leg Press
    Dumbbell or Barbell lunge
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  22. #22
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    Originally Posted by Kevin204 View Post
    no machine will give you mass, i'd do stifflegged or romanian deadlifts for hamstrings, heavy lunges for quads and hamstrings.
    Idiotic.
    Originally Posted by titomuheedo View Post
    Fixed it for you brah.
    Idiotic. Especially saying that deadlift is a great exercise for the legs.
    Originally Posted by Kevin204 View Post
    Hamstring curl? gimme a break... man up and do some stiff legged deadlifts
    Please, if you are going to offer advice, at least maek it good. Why would you advise a low back dominant lift to effectively work the hamstrings? If you are going to suggest a deadlift variation for the legs, at least pick one that has the hams and glutes being the prime movers (i.e. Romanian deadlift or sumo deadlift)
    Originally Posted by Kevin204 View Post
    the OP is looking for the best leg exercises, which would put the machines behind any free weight exercise. I made a wrong statement when I said "machines wont give you mass" ... it just makes more sense if you're looking to get BIGGER, that you would skip the machines and get better and faster results with the free weight variation of the exercise.
    Free weight =/= better
    Free weight = different

    What makes sense, is using the best available exercise to effectively target and overload a particular muscle.
    Originally Posted by MattyG View Post
    leg press.
    In fact if I had to pick one exercise for quads it would be leg press for me.
    Excellent post.
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  23. #23
    Prepare Perform Prevail SuicideGripMe's Avatar
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    Chazzy is on the ball once again. If I could rep you more I would.
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    No Squat Rack :/

    Lunges Will Help Ur Legs Grow in your quads and glutes, but invest in a barbell and squat rack its ultimate
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    Registered User smokeater's Avatar
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    Leg Press.
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    Originally Posted by SuicideGripMe View Post
    Chazzy is on the ball once again. If I could rep you more I would.
    A few weeks back Chazzy suggested closer/low stance leg press for building that outer part of the quad. Leg press has always been a permanent staple for me but I always did medium to wide stance. Started doing these closer stance presses and have really improved that outer quad and overall mass. Jeans are a bit snug now though....
    Trying....is planning to fail.
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  27. #27
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    Originally Posted by Kevin204 View Post
    no machine will give you mass
    ROFL.

    I don't think you should give any more advice.



    Originally Posted by titomuheedo View Post
    I edited it brah
    Qauds? Deadlifts
    hams? Deadlifts
    Glutes? Deadlifts
    Calves? Deadlifts
    No.


    Originally Posted by Kevin204 View Post
    Hamstring curl? gimme a break... man up and do some stiff legged deadlifts
    Actually, a good hamstring workout involves hitting them from both the hip side (Romanian deadlifts) and the knee side (leg curls).
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    SFW & GFH!!!!!! im2manly's Avatar
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    I find it much more beneficial do all presses/squats with a closer stance and then focus separtely on hammies and P.C.
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  29. #29
    Mod Squad VoxExMachina's Avatar
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    OP: I would suggest a good exercises for you would be:

    - Leg Press
    - Romanian Deadlifts
    - Hack Squats (machine is fine)
    - Leg Curls
    - Calf Press


    Lunges are also extremely effective and should not be overlooked, but you don't need 50 exercises per session, either. Pick a few that compliment each other and work together and you'll be good to go. When you have access to the right equipment, you should definitely give squats another try, though.
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    Don't do legs!!!!
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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