Leg Routine Help

[bigpoppadrew]

I just switched my leg day to a new day and I am going to be doing calves on other days. What is another good excercise for my legs. This is what I have so far:

Leg Curls 4 sets
Leg Extensions 4 sets
Squats 3 sets
Looking for something to do my glutes and hamstrings.
I have deadlifts on my back day so they are out.

Good advice would be greatly appreciated.

 

[edgecrusher]

Machine hacksquats.

 

[bigpoppadrew]

Please keep in mind that I just have lots and lots of free weights, bench with leg attatchemnt and a universal gym to work with.

 

[GenetiKing]

Stiff-Legged Deadlifts should be what you are looking for. You were referring to regular DL's when you say that you do them on back day, right?

Leg presses are great if you want to add them but no substitute for free-weight squats. The squats and leg presses will utilize hams and glutes to a certain degree even though they are best known for developing quadriceps.

My leg routine looks something like this:
Squats 3 sets x 6 reps (not including a couple warmup sets)

Leg press 2 x 12

Leg extension 3 x 12 - 14

Stiff-legged DL's 3 x 8

Leg curls 2 x 12

 

[bigpoppadrew]

Wouldn't stiff legged dl's do mostly lower back? correct me if I am wrong, I know the would do glutes and hammys as well but with stiff legged wouldn't it target your lower back?

 

[edgecrusher]

Wouldn't stiff legged dl's do mostly lower back? correct me if I am wrong, I know the would do glutes and hammys as well but with stiff legged wouldn't it target your lower back?

Not if you push your hips back, on the eccentric phase of the lift.

Another technique you could use if you only have free weights are lunges.

 

[bigpoppadrew]

Ok thanks for the info, I used to have weighted lunges in my routine but I got sick of them. I am going to put them back in, maybe I will like them better after not doing them for a while. I don't really want to do deads 2 days a week though, strains my lower back a lot. Thanks bros

 

[GenetiKing]

Yes, SDDL's will hit your lower back some but so does squats which is why I also train lowerback with legs.

Edgecrusher is right. Keep your hips back, do them slowly from a platform, and feel the stretch in your hams as you lower. (You will even feel it in your calves a little if done right.) They will do wonders for your hams. They did mine.