How many leg exercises do you REALLY need?

[EnderJE]

Lately, I've just been doing full squats (6 sets) and sumo deads (6 sets) for my leg workout. Isn't this enough or are lunges / step ups really necessary?

Just looking for opinions.

 

[Dial_tone]

squats, front/hack squats, leg curls.....done

 

[EnderJE]

But, isn't squats and deads enough? Forget leg curls and hacks.

 

[Evil_Frisky]

Lately, I've just been doing full squats (6 sets) and sumo deads (6 sets) for my leg workout. Isn't this enough or are lunges / step ups really necessary?

Just looking for opinions.

When I was training PL.. just for strength all i would do is Squats, DL's nothing else. I'd do some front squats in there every now and again and some db dl's.

Training different I've added to my routine.

Squats
SLDL
Extension
ham curls

I stick with the big exercises and rotate the extensions and ham curls with walking lunges and step ups.

 

[EnderJE]

When I was training PL.. just for strength all i would do is Squats, DL's nothing else. I'd do some front squats in there every now and again and some db dl's.

Training different I've added to my routine.

Squats
SLDL
Extension
ham curls

I stick with the big exercises and rotate the extensions and ham curls with walking lunges and step ups.

But if bulking / cutting is mainly diet, then can't you just stick to squats / deads?

 

[Evil_Frisky]

But if bulking / cutting is mainly diet, then can't you just stick to squats / deads?

Well... For strenght I could care less what my legs looked like.. lol

doing bb I have to make sure I work specific muscles. I found that my quad sweep wasn't as visible doing just squats..but my hams were popping. My legs grow crazy when i squat so I have actually dropped them for now and I'm only doing Walking Lunges and SLDL's High reps to bring out my legs abit.. I have the size but i need the seperation.

 

[Sub-Zero]

i was trying to cut down on leg stuff because my legs are alot more bigger huger than my upper body, and i was doing squats, leg press, leg curls on leg day then i was doing deads on back day,

i dropped the leg press and my legs got even bigger and stronger


so IMO all u need is squats (i do mine wide stance feet pointed outwardish) and dls, and most likely sldls for ur hamstrings

when im done with 5x5 if i dont decide to do it again right away ill prolly have only squats and maybe sldls for leg day

 

[TheOak84]

for what, size?

2 - squat, deadlift. in a certain program

 

[wnt2bBeast]

it depends on your goal
but realistically all you need to do is squat...period!!!!
one all out low rep set of 5-8 reps follow that with an all out 15-20 rep set
quad growth!!! make sure that you are using a somewhat close stance..going to wide will take the quads out of the lift which is how i squat and i could give 2 shits how my outer sweep is

 

[Dial_tone]

Chicks dig the vastus lateralus.

 

[TheOak84]

i dig that ass in ur avatar, yum

 

[MsBeverlyHills]

my top 4-

back squats (glutes/ hams)
front squats (quads)
lunges (glutes/quads)
SLDLs (hams)

 

[d-dub]

If you are long legged you might find that close stance oly style squats are more quad and glute dominant because of your lever lengths. For this reason i throw in some wider stance 'push your hips back' squats as well which seems to hit my hammies hard.

 

[Quadsweeps Sister]

But if bulking / cutting is mainly diet, then can't you just stick to squats / deads?

Well - bulking/cutting and training work in conjunction with one another. If you aren't eating properly (enough) you aren't going to get the growth/strength out of any training you are doing so first consider your nutrition.

The leg exercises you integrate into your workout will depend upon your goals. If you desire a BB physique you will IMO need to do the following:
- Squats (Wide and Close Stance)
- Leg Press (Wide or Close Stance, alternate of Squat)
- Hacks/Leg extension (both hit vastus medialis)
- SLDL (or other variations of Ham exercises, lunges - etc)
- Calves

If you are focusing on strength and trying to increase your squat or dead for PL, integrate the following exercises:
- Box Squatting (working up to a max single on heavy ME days)
- Good Mornings
- Zercher Squats
- Speed Squats (off box, ~ 60% of max, sets of doubles, 9 sets)
- Reverse Hypers (or weighted hypers)
- Pull-thrus (for hams)

It truly depends on what you want your body to look like and a BB workout focuses on developing symmetry and muscle size. Once I switched from a BB to PL workout - my quadsweep all but disappeared, but I am stronger in my "squat" overall.

Let us know your true goals and the advice you receive will be more focused. Take care.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[EnderJE]

Thanks all for the feedback.

My goals today are mainly just strength. That's why I just stick with squats and deads. I used weightlighting to re-enforce the importance of goal setting (ie I'll lift x by y timeframe).

Regarding my question, it was more around the fact that some have said to use this exercise vs that one and I was getting confused to due the fact that they were ignoring diet completely.

Sister's response gave a very clear answer to my question.

 

[Dial_tone]

I would never not do leg curls. I want to hit them directly with at least one exercise.

 

[wnt2bBeast]

I would never not do leg curls. I want to hit them directly with at least one exercise.

thats what pull-thrus and reverse hyper are for..
theyre far superior to those gay ass leg curls..those machines dont hold nearly enough weight..lol
hell Dimel deads and rdl's will literally destroy your hams as well

 

[Sub-Zero]

If you are long legged you might find that close stance oly style squats are more quad and glute dominant because of your lever lengths. For this reason i throw in some wider stance 'push your hips back' squats as well which seems to hit my hammies hard.

push ur hips back squats?

do u mean sit ur ass backward as opposed to bending the knees forward? if so i thought thats how squats were supposed to be performed <period>

if not, sounds interesting fill me in

 

[Sub-Zero]

It truly depends on what you want your body to look like and a BB workout focuses on developing symmetry and muscle size. Once I switched from a BB to PL workout - my quadsweep all but disappeared, but I am stronger in my "squat" overall.

Let us know your true goals and the advice you receive will be more focused. Take care.
"

this is probably a dumb question, but ill ask u directly since its also in ur name...

whats a quadsweep? is that like the teardrop lower part or what

 

[Quadsweeps Sister]

this is probably a dumb question, but ill ask u directly since its also in ur name...

whats a quadsweep? is that like the teardrop lower part or what

LOL - It's the beautiful lateralis muscle on the outside of the upper-thigh that sort of flares out to the side.

Of course due to my powerlifting this muscle has diminished quite a bit...and so it goes. Thanks and take care.