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How to train legs with no squat rack or leg press?

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brittas
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2011/03/27 19:10:05 (permalink)
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How to train legs with no squat rack or leg press?

My new place of work has a gym onsite which is great but just a shame it's so limited.

I reckon I can train most body parts without much sacrifice but legs are a problem. There's no squat rack to start with.

Now I have been doing 20 rep squats with a light ish weight so I might be able to throw the bar over my head to do these.

There is a leg press of sorts but its really light weight so again, high reps might work.

The only other thing I can think of is lunges.

If I can cope training here full time I'd save £35 a month on my gym membership.
#1

15 Replies Related Threads

    Hoppy1975
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 19:37:43 (permalink)
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    Like you,ve said - Lunges
                                DB Squats
                                Stiffed leg deadlifts
                                Seated calf raises.
    Sure someone will tell you plenty more.
    #2
    Big Fat Chris
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 19:43:15 (permalink)
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    Front squats, limited a touch by the weight you can clean but beneficial there too, and sumo deadlifts would be my choices.
    #3
    donnyboy
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 19:44:04 (permalink)
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    Split squats , Front squats , Zercher Squats , Hack Squats -  Smiths (if available)
    #4
    brittas
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 20:03:57 (permalink)
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    Sounds good. I suppose I'll have to try 2 or 3 sessions before I take the plunge and cancel my usual gym membership

    Calves will also be a problem but I'm sure I can figure something out.

    No smith by the way. Just a bench
    #5
    CitizenKane
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 20:09:22 (permalink)
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    This is, I suppose, completely off topic but there is no way in hell I would ever train full time in a gym* that didn't have a squat rack.
     
    *(Insofar as you can call a building that doesn't have a squat rack in it a "gym", which IMO you cannot).
     
    Is it really worth the convenience? I know for me it definitely wouldn't be!

    "Be adequate"
     
    #6
    brittas
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 20:30:09 (permalink)
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    I agree and the lack of certain equipment is a problem.... which is why I will only be using it for cardio and maybe arms and abs along side my usual gym.

    But it would be nice if I could cancel my membership and train there full time. Both money and convenience.
    #7
    iaink
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 21:08:32 (permalink)
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    Dumbell lunges and one legged squat variants plus deadlift variants.
    #8
    matth85
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 21:10:10 (permalink)
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    bulgarian split squats with DB, anything over 25kg gets tough for me
    #9
    naththebeast
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 21:24:14 (permalink)
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    As mentioned still a fair few variations of squats, and stiff legged deads, seated calf raises etc.
    Is there any chance you could ask if a squat rack is possible to be installed? Maybe not a chance in hell it would happen but never know



    #10
    brittas
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 21:42:18 (permalink)
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    I can ask actually. Im sure I heard that they add bits of new equipment in every year. I have my induction tomorrow so I'll ask.

    Even if that's possible it'd be ages away.

    To start with, I'm still going to use my normal gym for the heavier muscle groups but it'd be nice if I could ditch my gym and train at work full time.
    #11
    DC77
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 21:45:36 (permalink)
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    Old style hack squats, db lunges, one leg db calf raises, rdl, high rep front and back squats cleaning the weight first, bulgarian obe leg squats using a bench and dumbbell, sissy squats
    #12
    JimRat
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 22:04:15 (permalink)
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    Deffo bulgarian split squats:
     
    http://www.youtube.com/watch?v=kx-R70au0Ws
     
    and reverse lunges:
     
    http://www.youtube.com/watch?v=G5Sos6efTaY
     
    ...and all above suggestions. 
    #13
    brittas
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 22:20:45 (permalink)
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    Cheers guys, I'll look into these
    #14
    Rusev
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    Re:How to train legs with no squat rack or leg press? 2011/03/27 22:49:05 (permalink)
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    all the above are great what about leaning against a wall in squat position and hold - all fashoined army training with walking db lunge

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #15
    Smokey87
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    Re:How to train legs with no squat rack or leg press? 2011/03/28 18:54:55 (permalink)
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    Am in a simlar position, i am in the navy wen am at sea I am un able to do squats and find lunges to be rubbish. The DB squats and sumo dead lifts are just as good.
    #16
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