What are some leg workouts I can do without squat rack? Dumbbells in pic related only go up to 14kg. There are some barbells and maybe up to 30kg but I can't get it on my back. Currently doing reverse lunges, rdls, and bulgarian split squats.
What are some leg workouts I can do without squat rack? Dumbbells in pic related only go up to 14kg...
Where did you get those rusty ass weights
My community gym. No other gym
lunges holding dumbells
>There are some barbells and maybe up to 30kg but I can't get it on my back.
Then do high volume front squats or Zercher squats.
Jefferson squats
Already do those but I need higher weights than 14kg
I don't think I can clean the weight that I can front squat..
You don't need a squat rack to do squats
no clue what these are called, but jump up and down on the leg essentially
don't jump very high of course
hold it in the rest/downward position for a few secs
Your 1RM clean should be around your 5RM front squat. That being said, doing a max effort clean just to front squat is stupid.
Clean+front squat is a common complex you see a lot in Oly training but its usually around 70-80% of your 1RM clean. So do a light clean and then 3 front squats. Thats one rep. Do that for 3 reps, for 5 sets
Farmer's walk, great compound exercise.
Also when you do it make sure to squeeze barbells/dumbbells tight for grip strength and big forearms.
Bulgarian split squat
Pistol squat
Shrimp squat
Deep step ups
Single Leg deadlifts
Single Leg Romanian deadlifts
Nordic Curls
Calf Raises
???
Can you do farmers walk in place? I don't have much room to walk around. Pic related
Just walk back and forth
Bulgarian jump squats
Hindu squats, Thrusters
Do em on the treadmill
Do them on the treadmill, you can also ramp up the incline to increase calf gains.
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