Leg Exercises

[rAJJIN]

Agree on the hack squat.
I use to always start w back squat and have since switched to hack squat. For me the results have been better with the hack squat.
It was humbling at first. They are a bit tougher then the leg press hahaha

 

[myosin]

REAL sissy squats.... nice FULL stretch at the bottom, stop 80% at the top... so underrated, a hybrid of the hack squat

 

[BD Cool]

I went to find a short video of the hamstring slides, and found this progression that I will be using from here out. Nice warmup and when you go to one leg, it’s a nice workout too.

I've been looking for a new hamstring exercise. I'll be sure to give these a try. Thank you for sharing.

 

[searay]

I’m doing legs twice a week — Thursday and Sunday. One day is quad dominant and the other hams. The main exercise for quads is front squats 10 sets and back squats for hams 10 sets. What exercises other than extensions (quads) and curls (hams) would you add in, respectively?

I'd skip the leg extensions unless your going super light during pre-contest training. There just so hard on your knees.

 

[genetic freak]

Weakass gym. Haha.

Bulgarian Split Squats. Foot forward and target the hamstrings and glutes. Foot farther back, so the knees travel over the toes and hit the quads.

Try John Meadows Bulgarian Split Squat Drop Set of Death. I do it every 3rd leg day. If you are not familiar take 4 dumbbells, I use 100 lbs, 75 lbs, 50 lbs and 25 lbs. I typically start people out at 50, 40, 30 and 20 and work up. Perform 8 reps at each. When you finish the 8th rep go to 3/4 ROM and hold it for a 10 count, drop the weight and grab the next. When you finish all the dumbbells just do your bodyweight for the 5th iteration of the drop set. Rest a good 3-5 minutes before doing the next side. Every couple months I will start a leg day doing it 3 times. Usually when someone tells me they want to train legs with me.... be careful what you ask for. Haha.

Another way to do them is in a Hammer Strength Ground Base Squat or Shrug/Deadlift Machine. If you do them facing into the machine it blast the quads. Do them facing out from the machine and your hamstrings will want to creep up into your butthole, because the machine never lets you fully extend at the top of the ROM. Your hamstrings will be loaded the entire time and it is fucking murder.