What would be a good leg routine with this home equipment?

tuned up

New member
had to get rid of my home universal cause I bought a power rack(no room so says the wife)
anyway,heres all I got--a power rack(squats now rule my life!!) and a bench with no leg extensions and a bunch of weights and bars--so when i do squat day,what else can i do for my quads and hams with only free weights??
 
Lunges. If you have a barbell (I suppose you could use heavy dumbells) do romain deadlifts for your hamstrings (do a seach if you don't know what I'm talking about). If you have a barbell you could also do good mornings for you glutes and hams. For you calves do one legged calf raises off a 2x4 or something that will allow your heel to go beyond flat with your toes. If your body weight isn't enough, use a couple of dumbells in your hands. You can get a pretty good workout. For example:

5 sets squats 1 warmup
5 sets standing calve raises 1 warmup
4 sets good mornings
4 sets lunges
4 sets romain deads

That's all she wrote. I bet if you did that with heavy enough weights (12th rep failure weights) with strict form anyone would be sore (except some genetic freaks out there).

Best of luck with the home workouts. Gotta keep up the creativity in order to keep gaining. Btw, how's the squats coming along? Weight increasing weekly?
 
Legs
Squats
Back Squats
Front Squats
Deadlifts
Sumo Style
Standard Style
Lunges

Hamstrings
Stiff Leg Dead Lifts
Romain Dead lifts

Calves
Seated Calves (bar across lower thigh)
Standing Calves
 
squat , all variations of the squat bro , then lunges . for the hamstrings , do stiff leg deadlifts , step ups , good mornings ...calves u do just standing calf raises and build cows :) .
 
Sissy squats, too.
*Walking* lunges, if you have room
Ditto on ray's suggested for step-ups.
YOu can do seated calf-raises w/ the bar and some padding across your thighs.

-Randy
 
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