Squat for legs?

MyiahRose
MyiahRose Posts: 183 Member
edited February 21 in Fitness and Exercise
The only leg exercise i really do is squats 3 days a week. I may do leg extension sometimes too.
I also run on the treadmill twice a week.
Is this ok?

Replies

  • albertabeefy
    albertabeefy Posts: 1,169 Member
    The only leg exercise you NEED is squats. Leg extension are really unnecessary and many claim can put undue stress on your knees.

    I only do five strength-training exercises for 95% of my strength training - Squats, Deadlift, bent-over row, overhead press and bench press. I make great gains with just that.
  • usmcmp
    usmcmp Posts: 21,219 Member
    Squats are great, but you should add more in and doing legs 3x a week isn't necessary. You should add deadlifts and lunges (there are tons of varieties of lunges). Step ups work well for legs especially weighted.
  • BarbellApprentice
    BarbellApprentice Posts: 486 Member
    What are your goals? Is your current protocol moving you towards your goals? What do you enjoy doing in terms of leg lifts?
  • MyiahRose
    MyiahRose Posts: 183 Member
    What are your goals? Is your current protocol moving you towards your goals? What do you enjoy doing in terms of leg lifts?

    I just want to lose weight and look lean. I stopped doing cardio everyday and now lifting 3 times a week and cardio 2 days.
    I do fully body routines that include squats and i use the stairmaster if that helps too?
  • JoRocka
    JoRocka Posts: 17,525 Member
    well stairmaster is cardio- not legs necessarily.

    I mean it's legs- but not lifting- it's just cardio.

    dead lifts
    good mornings
    lunges
    barbell bridge lifts
    bulgarian split squats
    pistol squats
    zercher squats
    jefferson squats
    front squats
    over head squats
    pause squats
    box squats
    box jumps


    squats are great- but there are a ton of other things to do with your legs.

    I agree- 3x a week squatting is excessive- should include some accessory lifts.

    I personally prefer to have squats and deads on two different days and do 2 different sets of accessory lifts on the different days- so 2 big lifts- and 4 accessory lifts total.
  • jason_adams
    jason_adams Posts: 187 Member
    well stairmaster is cardio- not legs necessarily.

    I mean it's legs- but not lifting- it's just cardio.

    dead lifts
    good mornings
    lunges
    barbell bridge lifts
    bulgarian split squats
    pistol squats
    zercher squats
    jefferson squats
    front squats
    over head squats
    pause squats
    box squats
    box jumps


    squats are great- but there are a ton of other things to do with your legs.

    I agree- 3x a week squatting is excessive- should include some accessory lifts.

    I personally prefer to have squats and deads on two different days and do 2 different sets of accessory lifts on the different days- so 2 big lifts- and 4 accessory lifts total.

    What are your accessory lifts, JoRocka? I think it would help the OP.

    To the OP - squats are great, but I'd be concerned that you're going to create an imbalance between your quads (front) and your hamstrings (rear), especially as your additional exercise directly targets only the quads. Also, don't forget your calves! They are tough muscles and can take a lot, so working them out on leg day or on alternates would be fine.

    Rather than squat 2 or 3 times a week, I'd consider breaking your leg workouts into 2 days.
    1) Squats + alternative
    2) Hamstrings + alternative (Stiff legged deadlifts are great - but even leg curls would help you out).
  • Lofteren
    Lofteren Posts: 960 Member
    People are throwing out a lot of good ideas as far as exercises to do for your legs but at the end of the day squats and deadlifts provide more bang for your training buck than any other exercises out there. With the goals that you have just keep squatting three times a week and deadlifting once a week and you will go FAR before you need to stop and reassess. Good luck OP.
  • Lofteren
    Lofteren Posts: 960 Member
    well stairmaster is cardio- not legs necessarily.

    I mean it's legs- but not lifting- it's just cardio.

    dead lifts
    good mornings
    lunges
    barbell bridge lifts
    bulgarian split squats
    pistol squats
    zercher squats
    jefferson squats
    front squats
    over head squats
    pause squats
    box squats
    box jumps


    squats are great- but there are a ton of other things to do with your legs.

    I agree- 3x a week squatting is excessive- should include some accessory lifts.

    I personally prefer to have squats and deads on two different days and do 2 different sets of accessory lifts on the different days- so 2 big lifts- and 4 accessory lifts total.

    What are your accessory lifts, JoRocka? I think it would help the OP.

    To the OP - squats are great, but I'd be concerned that you're going to create an imbalance between your quads (front) and your hamstrings (rear), especially as your additional exercise directly targets only the quads. Also, don't forget your calves! They are tough muscles and can take a lot, so working them out on leg day or on alternates would be fine.

    Rather than squat 2 or 3 times a week, I'd consider breaking your leg workouts into 2 days.
    1) Squats + alternative
    2) Hamstrings + alternative (Stiff legged deadlifts are great - but even leg curls would help you out).

    A properly executed squat should utilize knee and hip extensors evenly. Changing programming isn't the answer to this problem, fixing form is.
  • IronPlayground
    IronPlayground Posts: 1,594 Member
    Not really sure where you are experience wise for lifting. At a beginner level, I don't see squatting 3 times a week all that bad. Stronglifts 5x5 would have you doing just that.

    If you are more intermediate in your lifting, then I probably wouldn't squat anymore than 2 times a week and follow the accessory lifts already mentioned. And, I'd emphasize not neglecting the hamstrings. Muscle imbalance makes you weaker and more at risk for injury at heavy weights.
  • SapiensPisces
    SapiensPisces Posts: 992 Member
    Not really sure where you are experience wise for lifting. At a beginner level, I don't see squatting 3 times a week all that bad. Stronglifts 5x5 would have you doing just that.

    If you are more intermediate in your lifting, then I probably wouldn't squat anymore than 2 times a week and follow the accessory lifts already mentioned. And, I'd emphasize not neglecting the hamstrings. Muscle imbalance makes you weaker and more at risk for injury at heavy weights.

    That too.

    All good advice here.
  • kdiamond
    kdiamond Posts: 3,329 Member
    I would just get on a proper weight lifting program, you can do a full body routine 3x a week. Lots of free ones out there. You can just do squats and expect your legs to drastically improve. It's diet and a good program.
  • JoRocka
    JoRocka Posts: 17,525 Member
    well I listed most of them LOL

    My basic rotation through the week for my leg days- I usually stick with this
    Squats
    pause squats- full depth
    walking lunges and variations
    box jumps

    Deadlifts
    technical over head squat (PVC/Bar only- mobility)
    BB bridge lifts
    ghetto hammy raise

    This organization hammars the front and the back together- if I feel like I don't like that- I'll swap- do the big lift for the quads- and accessories for the hams- and vice versa. That is really 100% how I feel and how busy the equipment/space is.

    I will sub out ghetto hammy raises for pistols or good mornings
    box jumps for sprints or buprees
    fire hydrants- wall sits
    single leg bridge lifts with a weight or on a ball (the foot on the floor on a ball- the other one in the air)
    Lower back lifts work their way into dead lift day as well.
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