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  1. #1
    Registered User Kidfish14's Avatar
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    Need some exercise variations for my legs

    Home gym only barbells and dumbells, no machines. My leg day currently is
    Squat/front squats (rotating day)
    Reverse lunges
    Bulgarian split squats
    Calf raises
    2x per week

    What can I add to this to ensure I’m hitting my quads and hams effectively
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  2. #2
    Registered User Heisman2's Avatar
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    You can buy resistance bands relatively cheaply and then you will be able to do leg curls.
    Sissy squats for quads. ATG split squats would also work.
    You may be able to wrap a towel around your barbell, anchor it on the floor somehow, and do Nordic leg curls.
    If you're not doing any deadlift variation then consider Romanian deadlifts for the hamstrings and glutes as well.
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    As above, you also need hamstring work.

    Romanian deadlift
    Stiff leg deadlift
    Single leg RDL
    Hip thrust
    Leg curl such as Gliding leg curl
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  4. #4
    Registered User EliKoehn's Avatar
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    Originally Posted by ECGordyn View Post
    As above, you also need hamstring work.

    Romanian deadlift
    Stiff leg deadlift
    Single leg RDL
    Hip thrust
    Leg curl such as Gliding leg curl
    Or simply conventional deadlift, as you prefer OP. You'll be able to manage more weight, which imposes a different stimulus to the hamstrings than a more targeted lift at lighter loadings (c.f. greater overall pectoral activation on flat bench vs. incline).
    Bench: 320
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  5. #5
    Registered User BeginnerGainz's Avatar
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    SLDL for hamstrings
    RDL for glutes
    Good mornings for erectors

    Pick one depending on which area you want to focus on, and the others will come along for the ride albeit to lesser degrees.

    Also between reverse lunges and and split squats, pick one. No need to do both.

    Front squats get a thumbs down from me entirely but hey do what you enjoy.

    Personally not a fan of single leg barbell/dumbbell movements because of the instability which takes away from the ability to produce force.

    Hip thrust are ok too but they mostly work the glutes in a shortened position.
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