What's up guys, i hit every muscle twice a week. My wuestion is about my leg workout, i can't back squat because of this injury i had a few months ago, it hurts and feels very uncomfortable to back squat.
I was just wondering if this leg routine would be beneficial towards building muscular legs, i use it twice a week and i have been able to keep increasing weight every two workouts or so.
Hack squat 4x8-10
Dumbell Stiff DL 4x8-10
Leg press 4x10-12
Leg curl 4x10-12
Lunges 3x12 or Leg extensions 4x12 (Monday i do lunges, thursdays i do leg extensions)
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Results 1 to 7 of 7
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08-10-2017, 03:00 PM #1Registered User
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Legs twice a week with no back squat
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08-10-2017, 05:16 PM #2Registered User
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Fix your mobility issues. If you can do all that volume with your legs you arent hurt.
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08-10-2017, 05:24 PM #3Registered User
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It's not that simple dude. I have mobility range issues with my squats too. It can take weeks/months of physiotherapy. I'm just starting to deal with it myself.Originally Posted by DCSpartan
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08-10-2017, 05:29 PM #4Registered User
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My problem is with my hip flexors, they hurt like a bitch in the squatting down position. Legs is my favorite day of the week and i love to squat , makes me feel like a beast at the gym but i have tried , stretches, massaging and exercises to try and get rid of this pain but i just can't seem to squat without this problem.Originally Posted by DCSpartan
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08-10-2017, 06:24 PM #5Registered User
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Tight hip flexors isnt an injury. And if you cant squat pain free at 21, you are looking at real issues by the time you hit your 40s.
T
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08-11-2017, 05:01 AM #6The Grammar Nazi
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Have you been to a doctor to properly diagnose your problem?
That said: reverse lunges, good mornings, leg press, step ups, push press, KB swings, goblet squats, wall balls, broad jumps, burpee-bar-overs, thrusters, hang clean/snatch, rack pulls, SLDL--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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08-11-2017, 07:49 AM #7Team No Calves
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See a good physiotherapist.
That said, your program is fine, but I would pick either the hack squat or the leg press, or maybe rotate them. As of now, you have more quad-focused work than hip-dominant moves.
It's good that you have single-leg work in there to take care of hip stability.
Some glute isolation (barbell hip thrusts, etc.) may also be good to include."Listen, I want you to come down here and go dancing with me and we'll have fun together. You know you like The Spaniard, you know you like The Sith Lord, you know that. Hello? You're blushing, I know you're into The Sith Lord, I know it! Hello? Hello? Helloooo? Aww I lost connection."
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