In need of a machineless leg routine..

[Future Prodigy]

I work at in my basement at my house in university and I know I could probablly get a better workout at the actual school gym but for the mean time my trainging partner wants to kick it in the basement. I dont really have anything for legs aside from my squat rack and my bench which has a awkward (because the pad that rests behind your knee for curls is elevated so it hurts when you curl) mechanism for hamstring and quad curls.

What other exercises could i do with freeweight for a decent leg workout. I was thinking lounges or calf raises?

 

[t3project]

squats, lunges, hack squats, step-ups, calf raises, sldl, just to name a few

 

[Behemoth]

I don't know about you, but squats, deadlifts and good mornings are sufficient for me. My legs keep growing on just those three. Throw in calf raises if you need them.

 

[tman55]

I don't know about you, but squats, deadlifts and good mornings are sufficient for me. My legs keep growing on just those three. Throw in calf raises if you need them.

that'll do nicely.

 

[Future Prodigy]

..

Can you do deadlifts 2x a week? I do them on back day as well.

Isnt a goodmorning a lower back exercise?

And whats with hack squats I have never seen them done in the gym before. Dont they work the same muscle as a full squat?

 

[string_bean00]

Squats and box squats.

 

[Slayer]

Can you do deadlifts 2x a week? I do them on back day as well.

Isnt a goodmorning a lower back exercise?

And whats with hack squats I have never seen them done in the gym before. Dont they work the same muscle as a full squat?

If done properly, good morings are great for hamstrings. Go with what behemoth said. Maybe throw in some dimmel deadlifts. If you have cable you can also do pull throughs.

 

[ManOfMuscle]

And if you get bored with that stuff throw in some lunges and stiff leg deads.

 

[Future Prodigy]

slayer - whats done properally? Everywhere I look for exercise gif files they all show it being a primarlly lower back exercise?

Do the Hack Squat, Pull Throughs and Dimmel Deadlifts all work the same muscles? They look like a similar movement?

 

[Slayer]

slayer - whats done properally? Everywhere I look for exercise gif files they all show it being a primarlly lower back exercise?

Do the Hack Squat, Pull Throughs and Dimmel Deadlifts all work the same muscles? They look like a similar movement?

I'm not real good at explaining exercises, but when you go down you kind of push your but out, and when you come up you pull it in while pulling with your hamstrings. You have to feel it to know what I mean when I say pull with hamstrings. Do a google search and read up on it a bit. And I'm sure someone like blackbeard or pullingbig can explain it better.

It is really a great exercise. And it does hit your lower back to an extent, but it is primarily a hamstring exercise. Just start light until you get the feel of it.

It is a great core exercise. I'm not sure about the hack squats, but the Dimmels and pullthroughs work the hams and glutes.