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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01-23-2022, 06:08 AM #1
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01-23-2022, 07:48 AM #2
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.My 100% free website: www.healthierwithscience.com
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01-23-2022, 03:21 PM #3
As above, you also need hamstring work.
Romanian deadlift
Stiff leg deadlift
Single leg RDL
Hip thrust
Leg curl such as Gliding leg curlOnce upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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01-23-2022, 03:43 PM #4
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01-23-2022, 11:29 PM #5
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.Age: 29
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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