No Leg Extensions or Curls

[venturajm]

Does anyone have advice for building the hamstrings as well as benefiting the quads as curls extensions would using just dumbbells and the barbell? I have a 10+ hour work day and cannot make it to a gym. There practically aren't any in my area as it is. So, I've built what I can at home. I have everything I need with the exception of a bench with leg attachments. Thanks in advance!

[DirtyTrickster]

SL deadlift and lunges

[SuffolkPunch]

Or goodmornings if you find SL or Romanian deadlifts too fatiguing.

For quads, just do more squats. If your lower back limits how much you can do, try barbell hack squats which are great for high reps but you must be disciplined to keep your body upright.

[medjen]

Hamstrings: Romanian Deadlifts, Glute/Ham Raises
Quads: Front squats, Step-ups

[ironwill2008]

Does anyone have advice for building the hamstrings as well as benefiting the quads as curls extensions would using just dumbbells and the barbell? I have a 10+ hour work day and cannot make it to a gym. There practically aren't any in my area as it is. So, I've built what I can at home. I have everything I need with the exception of a bench with leg attachments. Thanks in advance!

If you have a power rack and an Olympic barbell and plates, you're good to go. About the only thing you're missing out on from not performing Leg Extensions is a possible knee injury.

Leg Curls, OTOH, are a valuable addition to your hamstring training when combined with Romanian Deadlifts; the two exercises will work your hams from both the hip as well as the knee, thus affording you complete hamstring training. If you have dumbbells and a bench, you can perform Curls like this:


@ :32

[cmacken]

If you have a power rack and an Olympic barbell and plates, you're good to go. About the only thing you're missing out on from not performing Leg Extensions is a possible knee injury.

Leg Curls, OTOH, are a valuable addition to your hamstring training when combined with Romanian Deadlifts; the two exercises will work your hams from both the hip as well as the knee, thus affording you complete hamstring training. If you have dumbbells and a bench, you can perform Curls like this:


@ :32

Got excited about using this...

...remembered I have Powerblock weights...

[Garage Rat]

Good advice above^^^.
I would add the sissy squat for quads.
It has a similar movement as a leg extension machine except your moving your whole body as if your going to kneel to the floor. If you do them correctly you will feel like your doing a leg extension machine.
You can add weight by holding a weight plate in one arm.
Do a search for sissy squats for a further explanation.

[tastan]

try this
http://www.bodybuilding.com/exercise...hamstring-curl

No need to do leg extension. Squats and lunges will be enough to build quadriceps at home.

[ironwill2008]

Got excited about using this...

...remembered I have Powerblock weights...

I'll tell you, they're much harder than they look. And having to keep that dumbbell between the feet works the hams in a unique way. I haven't used that exercise in a while, but when it was in my routine, it really made me work hard.

[k9pit]

You can use bands to simulate lying or seated leg curls and extensions.

[Khalicks]

Also recommend band curls. Buy a few bands with different levels of resistance, is my advice.