Leg Training With Limited Weight

Training Bodybuilding
1

Hi everyone…
I’m stuck without a gym for a month and all I have at home is a short bar and weights that can create a total of 55kg…

Being small and weak, I can easily come up with upperbody exercises that will be challenging for me with 55kg and under, but the lower body is a bit of a problem.

What I thought of so far are lunges (or bulgarian split squats) with the bar accross my shoulders, very high rep front squats, suitecase deadlifts and overhead squats, though the latter probably won’t serve as a very good leg exercise.

Back squats are not an option because the bar is too fucking short, and I have nowhere to rack the weight, and it’s not nearly enough weight anyhow (front squats are probably still possible because I believe I can clean that weight).

Any type of olympic lift right now is also a problem because the bar, still, is too short, plus I’ve never tried oly lifts so workouts using these lifts will probably be more challenging technique-wise than they will serve as good leg exercises, not to mention to space I don’t have for these…

Romanian or stiff/straight leg deadlifts are also out because of the weight limitation…

And that leaves me with… no other ideas :wink:
I will appreciate any info, thanks!

2

Have you tried High-Box Step Ups without weight followed by one-legged squats against the box? Or Russian Split Jumps? Or Med Ball Wood Choppers? Or Burpees?

Any of those exercises are great following a set of light squats or lunges, cleans or snatches. In fact, you’ll be happy you only have 55kg on the bar.

Try this:

Power Cleans from the hang: 6x4 followed immediately with 10 Med Ball Wood Choppers or Burpees after every set. Only rest 35-45 seconds between sets.

Close-grip power snatches from the hang: 6x4 followed immediately by 10 Med Ball Wood Choppers or Russian Split Jumps

High-Box Step Ups: Use your body weight and do 6x4 followed by 10 Med Ball Wood Choppers after each set.

Front Squats: 6x4 followed by 10 Med Ball Wood choppers or Russian Split Jumps.

Trust me, any one of those combinations will give you a tremendous workout with “lightweight.”

Or, do the “Bear” and then come back and try to do a few more sets.

3

1 leg stiff leg deadlifts. Also could probably do 1 leg hack squats and straight leg snatches