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alternate exercise for machine squats

edivecchio Posts: 81 Joined: 2006/05/20	2006/08/19, 08:33 AM I don't have any machines that I can use for squats to work overall strength of my legs. I have a leg extension station and some free weights (barbell, curl bar, dumbbells). Can anyone recommend exercises that they do for their legs that don't involve needing a machine? I know there are some listed on the site. I would just like others input to what works for them. I would do squats with the barbell, but I am not sure if I could get enough weight on the barbell and over my head for it to really count. Or do I not need a lot of weight doing it that way? Thanks ahead of time. Ed :)
yadmit Posts: 4,670 Joined: 2003/10/05	2006/08/19, 09:35 AM Do you or your gym have a squat rack? That would solve the weight over the head problem. Other movements: lunges, single leg lunges, single leg squats, DB Squats, walking lunges, farmer's walk, sissy squats... there's probably more, but it's early and I cannot think of any. t -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
edivecchio Posts: 81 Joined: 2006/05/20	2006/08/19, 10:09 AM No. That's the other problem. No squat rack. Any suggestions? I am only familiar with lunges, single leg lunges, and walking lunges. What are the rest? What would be the best thing in your opinion for my situation. If lunges, should I use dumbbells. I am just afraid that without a machine or rack that I won't be able to get enough weight in to make a big enough difference. I would love to join a gym, but don't have enough money or time at this point. I should mention that the machine I have does have upper and lower pulleys with the option of attaching handles. I once saw an exercise where I think you can hook-up to the low pulleys with a handle grip and put your foot through it and do a kick back or something. I am not real familiar with this exercise or if it would even be an exercise to help with what I am trying to do. Any info and insight is greatly appreciated. Thanks again. Ed
	2006/08/19, 02:12 PM If you want to go heavy then go with deadlifts and hack squats(deadlifts with bar behind your feet)...Lunges are great.....Step Ups are good also...split squats with dumbells are good also...
edivecchio Posts: 81 Joined: 2006/05/20	2006/08/19, 05:55 PM Thanks a lot menace. I will try those. I really appreciate it. :)
edivecchio Posts: 81 Joined: 2006/05/20	2006/08/19, 06:00 PM Thanks a lot menace. I will try those. I really appreciate it. :)
Big-E Posts: 248 Joined: 2002/08/07	2006/08/20, 08:00 AM I used to only have a machine with lower, mid, high pulleys. Use the lower pulley, hook up a small bar, cross your arms and lock the bar in you arms. That was the only way I could use squats with more than just body weight before I bought some freeweights. Menace, can you explain the hack squats a little more? I have only seen the example using a machine. Is it really just like a deadlift but I put the bar behind my legs instead of in front? Might be something new I could start doing....!
edivecchio Posts: 81 Joined: 2006/05/20	2006/08/20, 09:22 AM Thanks big-e for the advice. :)
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/08/24, 12:04 AM You're dead on with the hack squat E. It's a little more quad dominant than a traditional deadlift. -------------- Iron and chalk.
Big-E Posts: 248 Joined: 2002/08/07	2006/09/09, 02:54 PM Wrestler, I tried hack squats with the weights behind by legs, they hit the back of my legs on the way up etc.. just was kinda weird.. figured it would be worse as the weight goes up.. am I doing them right?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/09/14, 09:06 PM if you have a cambered bar, that will do the trick, otherwise yes, it will rub. Only thing you can do is keep an upright posture as best as possible. Kinda the same thing as a dl running up your shins and quads. -------------- Iron and chalk.
Big-E Posts: 248 Joined: 2002/08/07	2006/09/15, 06:04 PM I just did a search, cool idea but alas I don't have one.. I just have reg olympic 6ft and olympic ex-bar. I'll make due with the reg bar and try it again. Thanks!