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LEGS ARE THE HARDEST BODYPART
to train at home. And there’s
so much great equipment available at the gym — power racks, leg
presses, hack squats, leg extensions . . . you get the idea.
However, as this routine proves, training legs at home is far from
impossible.
>> The front squat was
included instead of the rear squat because if you’re a seasoned
lifter, you can “clean” the barbell into place if you don’t have a
rack. If this isn’t an option for you, replace this move with
dumbbell squats, in which you hold a dumbbell at each side to do the
exercise.
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#3 |
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EXERCISE |
SETS
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REPS
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Front Barbell Squat
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4
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15, 12, 10, 8
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DB Split
Jump |
2 |
12 |
One-Leg DB Squat
(or) Sissy Squat |
3
3 |
10 per leg
12 |
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Lying DB
Leg Curl* |
3 |
10-12 |
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FRONT
BARBELL
SQUAT
START: In an
upright, shoulderwidth stance, take a barbell from a rack (or have a
spotter help you), letting it rest along your upper chest. Grasp the
bar with an Olympic-style grip, where you hold the bar in place with
the ends of your fingers. This position can be stressful on your
wrists, but stretching them out and slowly increasing the weight you
use will help you adapt to this in due time. In addition to
providing the most control over the bar, holding the bar in this
manner also allows you to handle more weight and squeeze out more
reps.
MOVE: Perform a basic squat,
bending your knees and driving your hips back to lower yourself
until your thighs are parallel to the floor or slightly beyond.
(Look forward and maintain the natural arch in your back throughout
the squat). Think of the movement like sitting back into a chair.
From the bottom, drive back up through your heels to the start
position.
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DUMBBELL SPLIT JUMP
START: Grasp a dumbbell
in each hand and step into a lunge position, one foot
forward (that knee bent 90 degrees), the back leg nearly
straight, toe down, knee not touching the ground.
MOVE: Push
explosively off the ground using both legs and switch foot
position mid air, landing with your other foot forward.
Repeat for reps — one full rep is two jumps.
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ONE-LEG
DUMBBELL
SQUAT
START: Stand
on a bench set next to a stationary object you can hold onto. Grasp
a dumbbell in your free hand, step to the side of the bench so one
leg is in the air (with no bench beneath it, as shown).
MOVE: As in a two-leg squat,
keep your head up and back arched as you bend at the knee to lower
yourself, moving your hips backward until your working thigh reaches
a point parallel with the floor. From there, drive up through your
heel back to a standing position. Move slowly and deliberately
(especially in the deep position). Your non-exercising leg can be
kept either in front of your body, which is better, or behind. To
get the hang of the movement, work without the dumbbell for your
first few leg workouts.
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SISSY SQUAT
START: Grasp a
stationary object with both hands and lean back with your
body straight and knees extended.
MOVE: Let your knees
bend and extend out in front of you and lean back as your
torso descends. Slight changes in body position, such as
leaning back further, can make this movement much harder. As
your knees come forward, your heels will come up off the
ground. At the bottom, simultaneously push down through your
feet and drive your hips forward and up.
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Source:
One of the
magazines of
MUSCLE &
FITNESS
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