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  1. #1
    Registered User LlamaWithARifle's Avatar
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    Leg day without squats

    Due to a flexibility issue I have serious trouble squatting, so whilst I work on my flexibility I can't squat on leg days. Waht do you think a good leg day would look like without squats in. So far I have something like this...

    Deadlifts 3x3
    Leg Press 5x5
    Leg Extensions 3x7
    Romanian Deadlift 5x5
    Leg Curls 3x7
    Standing Calf Raise 3x15
    Seated Calf Raise 2x12

    Is there anything lacking from this? Also is it a good idea doing Romanian deadlifts for 5x5, I read somewhere that it's advisable to do less weight for higher reps?
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  2. #2
    Registered User Floider's Avatar
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    Why not work your flexibility by squating light weights as deep as you can each workout? It really shouldn't take you more than a week or two to be able to break parallel. I would even do this every other day until you can hit depth.

    Every couple of hours, do a couple of sets of 5-10 body weight squats with your squat stance down deep to stretch out your hips and hamstrings. Also throw in some hip stretches with your feet closer together where you can go real deep and use your elbows to push your legs out. Try to do that at least 3-4 times a day. On your leg workout day take a light weight and force your self as low as you can get to start building hip strength (which is probably lacking if you can't hit depth). In a week or two you should be good to go.
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  3. #3
    Registered User longislandeagle's Avatar
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    floider has a good point. train your flexibility, but in the mean time do hack squats. do something with a similar motion. also doing two styles of deadlifts in one day might get really taxing once you add in squats
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  4. #4
    Registered User LlamaWithARifle's Avatar
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    Definiitely will try more body weight squats to improve my flexibility. At the moment I've just been doing some static stretching, will add in light weight squats.

    Will probably add in some hack squats until I can squat to depth correctly. Also good point about the deadlifts and squats, may have to move deadlifts to a different day.

    Thanks for replies, rep'd both of you.
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  5. #5
    Registered User Slusken's Avatar
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    Originally Posted by LlamaWithARifle View Post
    Due to a flexibility issue I have serious trouble squatting, so whilst I work on my flexibility I can't squat on leg days. Waht do you think a good leg day would look like without squats in. So far I have something like this...

    Deadlifts 3x3
    Leg Press 5x5
    Leg Extensions 3x7
    Romanian Deadlift 5x5
    Leg Curls 3x7
    Standing Calf Raise 3x15
    Seated Calf Raise 2x12

    Is there anything lacking from this? Also is it a good idea doing Romanian deadlifts for 5x5, I read somewhere that it's advisable to do less weight for higher reps?
    What is your goal? Strength or hypertrophy?
    My goal is both and i would have put it up like this ->

    DL's - 3 x 3-5
    Leg press - 4 x 6-8
    Leg extensions - 2-3 x 10-12
    Weighted hyperextensions - 4 x 6-8
    Leg curls - 2-3 x 10-12
    Calves and abs

    Normal DL's works your hams and gluteus alot so really no need for the RDL's and if you do your hypers like in the movie below you will get a good stretch in your gluteus/hams.
    youtube.com/watch?v=lDmhmmcTFy8&feature=player_embedded
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  6. #6
    somebody's daughter Retoaded's Avatar
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    Originally Posted by LlamaWithARifle View Post
    Definiitely will try more body weight squats to improve my flexibility. At the moment I've just been doing some static stretching, will add in light weight squats.

    Will probably add in some hack squats until I can squat to depth correctly. Also good point about the deadlifts and squats, may have to move deadlifts to a different day.

    Thanks for replies, rep'd both of you.
    not sure if you are doing this, but google "squat to stand" stretch...I was very unflexible when I started, after 3 months of doing this a few times a week, plus putting 95 pounds or so on my back and squatting and holding the bottom position, I amazinly have flexible hips for the first time in my life! that stretch will help big time.
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  7. #7
    Form>Weight DYTrainer's Avatar
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    Front squats are a great quad exercise and doesnt require the amount of flexibility that a back squat requires.
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  8. #8
    Registered User LlamaWithARifle's Avatar
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    Originally Posted by Slusken View Post
    What is your goal? Strength or hypertrophy?
    My goal is both and i would have put it up like this ->

    DL's - 3 x 3-5
    Leg press - 4 x 6-8
    Leg extensions - 2-3 x 10-12
    Weighted hyperextensions - 4 x 6-8
    Leg curls - 2-3 x 10-12
    Calves and abs

    Normal DL's works your hams and gluteus alot so really no need for the RDL's and if you do your hypers like in the movie below you will get a good stretch in your gluteus/hams.
    youtube.com/watch?v=lDmhmmcTFy8&feature=player_embedded
    My main goal is strength, will have a look at the weighted hyperextensions, not sure if my gym has anywhere for them but have seen someone use the seat of the leg press to do them before so might give that a go.


    Originally Posted by Retoaded View Post
    not sure if you are doing this, but google "squat to stand" stretch...I was very unflexible when I started, after 3 months of doing this a few times a week, plus putting 95 pounds or so on my back and squatting and holding the bottom position, I amazinly have flexible hips for the first time in my life! that stretch will help big time.
    Just took a look, will definitely give them a go.


    Originally Posted by DYTrainer View Post
    Front squats are a great quad exercise and doesnt require the amount of flexibility that a back squat requires.
    Front squats do seem easier for me, may give them a go next leg day and perform them until I have the flexibility for the back squat down.

    Reps all round.

    Edit - Reps on recharge will rep DYTrainer tomorrow.
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