Front squats, reverse lunges, single leg RDL’s, RDL’s, High box step ups
for me its got to barbell hack squats superseted with leg extensions drop sets
[quote]Sir wrote:
Zane Press[/quote]
What is it?
[quote]Pemdas wrote:
undeadlift wrote:
Sxio wrote:
Has anyone mentioned leg press???
Leg press would’ve been a favorite if it wasn’t so hard on my back.
What? I use the leg press to deload my back. I am not sure I under stand how it hurts your back unless you curling it up at the bottom. [/quote]
It hyperextends my lower back, and when I lean, all the pressure is on my lower back. I’m not curling it at the bottom.
[quote]Sxio wrote:
Walking lunges.
[/quote]
Deffinately. Walking Lunges hit my legs so well. If i couldn’t squat or dead, walking lunges would be my next choice. I also like RDL for the hammies.
Bulgarian Split Squats and walking DB lunges
[quote]undeadlift wrote:
Pemdas wrote:
undeadlift wrote:
Sxio wrote:
Has anyone mentioned leg press???
Leg press would’ve been a favorite if it wasn’t so hard on my back.
What? I use the leg press to deload my back. I am not sure I under stand how it hurts your back unless you curling it up at the bottom.
It hyperextends my lower back, and when I lean, all the pressure is on my lower back. I’m not curling it at the bottom.[/quote]
I too use the leg press to give my lower back a rest.
No offence undead, but you must be rounding out your lower back.
If you have good posture through the lift, concentrating on keeping your arse in the seat and shoulders back, your lower back shouldn’t be in much contact (if at all) with the seat.
It sounds like you’re going too low. If your glutes leave the seat your back will take up the strain.
[quote]Sxio wrote:
I too use the leg press to give my lower back a rest.
No offence undead, but you must be rounding out your lower back.
If you have good posture through the lift, concentrating on keeping your arse in the seat and shoulders back, your lower back shouldn’t be in much contact (if at all) with the seat.
It sounds like you’re going too low. If your glutes leave the seat your back will take up the strain. [/quote]
Oh yes that should explain it. I always like using as much ROM as possible, so yeah my ass eventually leaves the seat.
I’m in love with good morning/reverse lunge with BB, like you do one GM, then one RL, one GM, RL other leg, repeat for x reps.
Works really well when done in circuit fashion with other exercises aimed at stimulating the rest of the body. muchos fat burn
I HATE lunges but they’ve been amazing for my hamstrings. Walking lunges with dumbbells are amazing, especially when the dumbbells are heavy.
[quote]BF Bullpup wrote:
I HATE lunges but they’ve been amazing for my hamstrings. Walking lunges with dumbbells are amazing, especially when the dumbbells are heavy.[/quote]
Where do you usually do them? because my gym is always to packed for me to lunge around the gym…and also…what range of reps is appropriate for lunges(I want to add them into my routine quickly). Anyways, this thread has been a huge help for me since alot of my bf is located in my hamstrings and glutes so please continue sharing your favorite exercises and routines!
[quote]Steel88 wrote:
BF Bullpup wrote:
Where do you usually do them? because my gym is always to packed for me to lunge around the gym…and also…what range of reps is appropriate for lunges(I want to add them into my routine quickly). Anyways, this thread has been a huge help for me since alot of my bf is located in my hamstrings and glutes so please continue sharing your favorite exercises and routines![/quote]
Okay, but remember you can’t spot reduce your hamstrings by adding lunges. Sounds like you are genetically predisposed to adding BF down there and will need to diet down, do fat-losing workouts, etc, etc.
Some people in my gym will actually lunge around the weight room, but it gets annoying for people who are entering/exiting the adjacent cardio/machine room. Usually I work out in the early morning and lunge in front of the 3 squat racks (because nobody uses them but me, hahaha) in a straight line and simply do a 180 and go back to where I started when I run out of forward lunging room. If your gym is too crowded for even that, stationary lunging is almost as good. Or do what Ronnie Coleman does and lunge across his gym’s parking lot.
Whatever number of sets you want to use, shoot for 8-12 reps PER LEG.
Overhead walking lunges, challenges your entire body.
Well if I can’t pick legpress or squats I’d say hack squats for quads and stiff leg deads and leg curls for hams. I don’t do to many other leg exercises.
Some good ones here, but I still like trap bar squats from a platform.
[quote]Tiribulus wrote:
Some good ones here, but I still like trap bar squats from a platform.[/quote]
I don’t think I have ever seen this done sounds interesting, how is it different then normal squat? Do you have any pictures of how its done or videos perhaps?
I just started adding some Olympic good mornings-heavy weight bend knees a bit more and explode to toes- - YouTube kind of like that
I go tad bit lower to get hams used more. This really hit my hams and lower back obviously.
[quote]shizen wrote:
Tiribulus wrote:
Some good ones here, but I still like trap bar squats from a platform.
I don’t think I have ever seen this done sounds interesting, how is it different then normal squat? Do you have any pictures of how its done or videos perhaps?
I just started adding some Olympic good mornings-heavy weight bend knees a bit more and explode to toes- - YouTube kind of like that
I go tad bit lower to get hams used more. This really hit my hams and lower back obviously. [/quote]
Kinda like this, but with the weight lowered a bit further back and from a 4-6 inch platform for greater ROM.
Edit: this guy is doing it about how I do only I use a platform. Call it what you want. Squat/deadlift, who cares, it’ll hammer your legs and a relatively small amount of weight goes a long way.
[quote]BF Bullpup wrote:
Steel88 wrote:
BF Bullpup wrote:
Where do you usually do them? because my gym is always to packed for me to lunge around the gym…and also…what range of reps is appropriate for lunges(I want to add them into my routine quickly). Anyways, this thread has been a huge help for me since alot of my bf is located in my hamstrings and glutes so please continue sharing your favorite exercises and routines!
Okay, but remember you can’t spot reduce your hamstrings by adding lunges. Sounds like you are genetically predisposed to adding BF down there and will need to diet down, do fat-losing workouts, etc, etc.
Some people in my gym will actually lunge around the weight room, but it gets annoying for people who are entering/exiting the adjacent cardio/machine room. Usually I work out in the early morning and lunge in front of the 3 squat racks (because nobody uses them but me, hahaha) in a straight line and simply do a 180 and go back to where I started when I run out of forward lunging room. If your gym is too crowded for even that, stationary lunging is almost as good. Or do what Ronnie Coleman does and lunge across his gym’s parking lot.
Whatever number of sets you want to use, shoot for 8-12 reps PER LEG.[/quote]
Yep, you got me spot on in terms of my fat collecting down there and I understand that theres no such thing as spot reducing fat too. What I’m looking to do is just simply build muscle in that area since it does consume more calories, and the fat will eventually come off. I’m well aware of the fact that I will have to lose weight though and I know that I’m far away from that goal as it is, but, I figure that there should be nothing wrong with giving my legs the best workout I can just as I do with my back, arms, and chest right?
Edit:
Thanks for the rep info!(should come in handy).
Front Squats, lunges
oh ya! old school hack squats