Leg lifts that don't need 3pl8+?

Leg lifts that don't need 3pl8+?

Anybody got any lifts I can do on leg day that don't require having so much weight on my shoulders? having so much weight on my spine can't be ideal. So if I can isolate each leg that will be great and I can limit my squats to 2pl8 as a warm up

I've already swapped standard squats for pic related.

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  1. 3 weeks ago
    Anonymous

    just do dumbbell versions?

    • 3 weeks ago
      Anonymous

      So just do the same lifts but with much lower weights?

  2. 3 weeks ago
    Anonymous

    You’re correct in assuming that loading your spine with hundreds of pounds is awful for you
    When you do heavy squats and deadlifts, it’s not a question of if you’re going to severely injure yourself, it’s a question of when.

    • 3 weeks ago
      Anonymous

      >having so much weight on my spine can't be ideal
      Loading your spine is healthy. I had a year long phase of training where I did minimal axial loading. My posture went to shit and while my legs got stronger, my body got weaker as a unit.

      More dyels throw out their backs than strong people.

      • 3 weeks ago
        Anonymous

        dude. go do your axial loading for 10-20 years and come back to me when you are 40 or 50 and tell me once again how good that was for your posture. lifting isnt something that you only do for a short amount of time and then move on with your life. some of us want to do it into their upper 60's without any fricked up injuries. I swear to god some of you homosexuals do the absolute worst for minimal marginal gains and short term gratification. you dont even earn money with that sport and take such huge risks for what?

        • 3 weeks ago
          Anonymous

          This is the crux of the matter really. I'm now 40 and been lifting for 15 years. I need to start deloading my back because I can already feel little niggles I never had when I was younger.

          • 3 weeks ago
            Anonymous

            I assume you are op. I am 37 myself and pretty much have the same history as you in terms of lifting. Many many years with regular barbell squats. Tried bulgarian split squats for like a year or two. Even though they were much better for my lower back I still didnt like them. Once I reached a decent weight fatigue always like the limiting factor. Also setting up the split with heavy weights always felt wonky, never liked it. I do a healthy amount of cardio so my stamina shouldnt really be a limiting factor.
            Anyway I just do leg extensions and hamstring curls with super setted sissy squats for now. Been years since my last squat and my legs increased in size since then and my lower back pretty much healed.

            • 3 weeks ago
              Anonymous

              I'm 40 now and really wished I didn't spend 8 years of my life squatting 4 plates and change. It's shrunk me by 3 inches and long term injured one of my ankles. I can almost hear myself creaking in the mornings now. I look at younger me and think how pointlessly dumb, it didn't get me a single thing.

              Lads, if you can squat 1.5x, that's fine, just do more reps if you must, but really, spend as little time in the gym as you need to and spend more time with your friends doing things that are less autistic than gym ratting.

        • 3 weeks ago
          Anonymous

          The risks of lifting are practically non-existent compared to other sports. If you’re 50 and too much of a homosexual to squat as much as the average highschool American football player, that’s your prerogative, but let’s not pretend you’re refusing because you’re in some incredible amount of danger. Nothing will keep your back healthier into old age than regularly lifting.

  3. 3 weeks ago
    Anonymous
  4. 3 weeks ago
    Anonymous

    It's better for your quads if you place the supporting foot on the ground. It also makes it easier to balance and hence better to train your quads. If you elevate the working foot on a 4-6" platform, then it's even better for your quads due to the fact that you can stay within 90-130 degrees of knee flexion which is where the quads are most active.

    Also, putting a barbell on your back for an exercise that requires a lot more balance even with dumbbells was a stupid idea. Just use dumbbells.

    • 3 weeks ago
      Anonymous

      >Just use dumbbells.
      my gyms dumbbells max out at 30kg

      • 3 weeks ago
        Anonymous

        just do 20-30 paused reps

        • 3 weeks ago
          Anonymous

          with no dumbbelss rounding yer thoracic spine but pvc pipe overhead with thoracic extended and kept extended as u lower yer pelvis between yer heels 😀

          slow and controlled 😀 never going up all the way because u are not going down all the way either - sit pelvis between heels while hanging on quads with knees tracking feet on their own and traveling forward flatfooted, because u are sitting ur pelvis between heels 😀

        • 3 weeks ago
          Anonymous

          just do dumbbell versions?

          Your arms will get tired long before your legs get a decent workout

          https://i.imgur.com/NzXX37K.gif

          Leg lifts that don't need 3pl8+?

          Anybody got any lifts I can do on leg day that don't require having so much weight on my shoulders? having so much weight on my spine can't be ideal. So if I can isolate each leg that will be great and I can limit my squats to 2pl8 as a warm up

          I've already swapped standard squats for pic related.

          Do higher reps instead and slower tempo

          • 3 weeks ago
            Anonymous

            >Do higher reps instead and slower tempo
            https://www.climbing.com/gym-climbing/hidden-dangers-of-drop-knee/
            >do higher reps, with bad posture on dropped knee, it will be good, i promise 😀

            • 3 weeks ago
              Anonymous

              >squatting in a climber's dropped knee position
              oh, you really are a dyel

              • 3 weeks ago
                Anonymous

                what do you mean? can u squat barefoot with vc overhead without buttwink without falling on yer face flat? can u even walk up stairs on yer whole foot?

                do u deny bot that dropped knee is dumbfrick moronic? injurious, stupid fricking shit that nobody needs that promotes bad folded posture ?

                do ya? botto? really?

              • 3 weeks ago
                Anonymous

                shoo shoo esl Black person
                go back to swinging your clubs

            • 3 weeks ago
              Anonymous

              >do higher reps, with bad posture on dropped knee, it will be good, i promise 😀
              Where has this climbing shit come from? That's not how you squat

              • 3 weeks ago
                Anonymous

                >bss is not dropped knee
                back leg is in dropped knee bot, is it not?
                and weight is what for? it will be nothing, but that nothing will make sure, absolute certainty be it dumbbells or barbell that thoracic stays the frick flexed 😀

                we do not want it do we 😀 we want to squat with STRAIGHT BACK :d ONLY WAY TO SUQAT REALLY OTHERWISE IT'S AN BEND OF SORT

              • 3 weeks ago
                Anonymous

                Let me be clear for the OP then, go back to normal squats, bss are too risky

              • 3 weeks ago
                Anonymous

                u are the op idioto boto, "normal squats" are fricken morono also, clapping not tracking (wanting to clap is just as fricking bad!) knees over feet, flexed thoracic, buttwinking pelvis behind heels, and fricking obligatory shackling of wrists on moron heavy stick for no reason whatsoever, some people detached their biceps during squat that's how contrived this bs is 😀

                [...]
                [...]
                [...]

                Black persono bottero 😀
                very funny 😀 yes morons on moron machines 😀 with moron equipment, not one purposeful movement 😀 very funny, haha

                that's fricken u though with barbell squat shilling and even BSS bs 😀 that is literally u - moron lifting heavy shit 😀 with no clue whatsoever 😀

              • 3 weeks ago
                Anonymous

                you type like a troony

            • 3 weeks ago
              Anonymous

              what do you mean? can u squat barefoot with vc overhead without buttwink without falling on yer face flat? can u even walk up stairs on yer whole foot?

              do u deny bot that dropped knee is dumbfrick moronic? injurious, stupid fricking shit that nobody needs that promotes bad folded posture ?

              do ya? botto? really?

              >bss is not dropped knee
              back leg is in dropped knee bot, is it not?
              and weight is what for? it will be nothing, but that nothing will make sure, absolute certainty be it dumbbells or barbell that thoracic stays the frick flexed 😀

              we do not want it do we 😀 we want to squat with STRAIGHT BACK :d ONLY WAY TO SUQAT REALLY OTHERWISE IT'S AN BEND OF SORT

              [...]

  5. 3 weeks ago
    Anonymous

    I use a short barbell like in pic with some light weights (<1 plate) and do walking lunges. Your ass feels like you have been blown out by a team of gays all night the next day, highly recommend.

  6. 3 weeks ago
    Anonymous

    wtf? All you need are leg curls, leg press and leg extensions. Why even bother with anything else? I dont even do more than 2 sets for each because who gives a frick. I dont want giant legs. Just enough meat to allow me to eat more calories.

    • 3 weeks ago
      Anonymous

      do all of these as single leg variations
      or try it out anyway
      crazy burn

    • 3 weeks ago
      Anonymous

      Is there a way to do these with just a rack, bench and free weights?

    • 3 weeks ago
      Anonymous

      >All you need are leg curls, leg press and leg extensions
      Undoubtedly. But why do all those when you can just do squats and deadlifts?

      • 3 weeks ago
        Anonymous

        unnecessary risk of fricking something up. I rather do 2 excercises instead of just 1 as long as its safer.

    • 3 weeks ago
      Anonymous

      Which machine is safer long term the horizontal leg press or the standard leg press machine?

  7. 3 weeks ago
    Anonymous

    I only do trap bar deadlifts and some plyo for legs. flexing your legs after putting hundreds of pounds on your neck/rear delts doesn't seem like something your body was designed to do

  8. 3 weeks ago
    Anonymous

    >having so much weight on my spine can't be ideal
    stupid frick do you know how strong your spine really is?

    • 3 weeks ago
      Anonymous

      Enjoy your back issues in later life

      • 3 weeks ago
        Anonymous

        back issues are quite common among people who don't workout, especially office workers

        • 3 weeks ago
          Anonymous

          It’s from sitting. Almost everyone has fricked up core/glute/vmo mechanics from sitting down for long periods. The problem is you take those fricked up mechanics and put 400 pounds on your back you’re definitely going to have pain. And many strong guys and even great athletes run/walk/squat in ways that will lead to chronic joint pain. With heavy weights that’s basically guaranteed

  9. 3 weeks ago
    Anonymous

    Single leg suitcase squat. Hold the weight in your hand opposite of the leg you're standing on.

  10. 3 weeks ago
    Anonymous

    I only use two 90 pound dumbbells. My legs are pretty big. You don’t need a ton of weight if you have good core control and start with single leg stuff. Also do supersets and elevate the heels. You’re akshually better off long term working out legs like that. If you’re not a competitive athlete there’s no reason to go ridiculously heavy on legs. A set of 25 Bulgarian splits squats with two 90 pound dumbbells is brutal

    • 3 weeks ago
      Anonymous

      agreed. i'd add a back extension as well. as much as i love deadlifting, it's not necessary and is detrimental to long term health in every single lifter who does them with serious weight.

    • 3 weeks ago
      Anonymous

      >A set of 25 Bulgarian splits squats with two 90 pound dumbbells is brutal

      >You don’t need a ton of weight
      ?
      i make sure that my spine is straigh and pelvis doesn't move with relation to spine, at all, that it's an squat all the way to the botoom not an moron bend like u do with winking butt, i sit my pelvis between legs with pvc pipe overhead with straight thoracic locked by that pipe overhead in straight arms

      walking lunges with straight spine - same shit, i stretch with pvc in lunge without knee kn ground, turn right turn left

      calf raises with bent knee, unilateral - knee must be bent to get any time under tension on calf

      and very wide ham-glute unilateral bridges

      everything but calves is just stuffed somwhere in warmup in cooldown inbetween other postural work between isolations i care about but calves - that is one of those isolations

      i collect and categorize movements that are without doubt beneficial and ditch everything that is shit, like bulgarian split squats, like walking lunges with weight, like deadlifts mentioned here also

      is what i do

  11. 3 weeks ago
    Anonymous

    cyclist squat
    KB front rack RNT split squat
    Bulgarians (with a roller, not a bench)
    Spanish squat
    pistols
    leg curl
    leg ext
    zercher squat
    hack squat
    lunges
    hill sprints
    sled work
    do tempo squats: 5 sec eccentric, or 5 sec pause

    • 3 weeks ago
      Anonymous

      What are the benefits of using a roller instead of a bench?

      • 3 weeks ago
        Anonymous

        enhanced balance and stability. instead of having your toe on top of a bench, which is probably too high, you have more surface area contact with your ankle on the pad. so when you lower, your ankle contours with pad naturally, still giving you security in the movement. now instead of it being a balancing act with your rear foot, it can do it's job as the stabilizer so you can focus on your front foot for the lift.
        it can be a rack attached pad, a dedicated roller, or even look for a decline ab bench that have rollers to use
        pro tip: to activate quads more, have front foot closer to your body; glutes, further away

        • 3 weeks ago
          Anonymous

          I've never really had an issue with balance but what I do have an issue with is the sole of my back foot cramping up all the time. I'll try a foot roller next time as I have one anyway.

          • 3 weeks ago
            Anonymous

            same. roller solved it

            I thought a roller is something that makes your front foot roll back and forth as you squat

            maybe you're thinking of something else?
            when using picrel, your front foot shouldn't move at all

            • 3 weeks ago
              Anonymous

              that looks awfully close to climers dropped knee known, notorious for knee injuries, acl torn etc.

              i kinda sorta do this though, no weight i lean forward on wall kick other leg back bend working knee around 30 degs, push hips forward, extend thoracic because why the frick not 😀 and then pump gastrocnemius
              >so u do calf raises?
              no, i do THE CALF RAISES, u gotta bend knee to get muscle
              >why?
              because u can't flex muscle that's got fibers disturbed by bones, straight knee does that
              >oh ok, so i'm the moron that fell for fit-bot meme selling BSS?
              no, u're the bot shilling this injurious nonsense

              do fricking walking paused lunges if u want legs, with pvc overhead and extended thoracic because why the frick not - u know u need it 😀 i need it, we all need it 😀

      • 3 weeks ago
        Anonymous

        I thought a roller is something that makes your front foot roll back and forth as you squat

  12. 3 weeks ago
    Anonymous

    I do these with a kettlebell.

  13. 3 weeks ago
    Anonymous

    I love Bulgarian Split Squats. I do 16 reps of 70 lbs using dumbbells. Makes my ass burn

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