How to Build Stronger Legs Without Squats & Lunges

Sure, squats and lunges may be excellent exercises to build stronger legs, but they may not be suitable for everyone. If you suffer from back problems these exercises can be out of the question. The good news is you can substitute these movements with leg extensions and leg curls, two exercises that work both sides of your legs.

Instructions

  1. Standing Cable Leg Extension

    • 1

      Do three sets of 30 jumping jacks and three sets of 30-second mountain climbers to warm up your body. To do mountain climbers, get on all fours with your legs bent and alternate bringing each knee toward the same side elbow. Take a one0minute rest between each set of your warm-up.

    • 2

      To begin leg extensions, stand in front of the cable pulley machine and move the pulley to the lowest position. Attach the ankle cuff to the pulley, with the machine set at a weight comfortable for you.

    • 3

      Wear the ankle cuff around your right ankle, and stand with your body upright facing away from the machine, bend your right knee and raise your right leg until your thigh is parallel to the ground. Grip a part of the machine for support and maintain this hand grip during the exercise for continuous support.

    • 4

      Straighten your right leg by extending your right knee. Do not lock out your knee at the end of the motion. Bend your right leg to return to the start by flexing your right knee. Repeat this motion with your left leg once you do 10 to 12 reps with your right leg. Do a total of five sets per leg for this exercise.

    Standing Cable Leg Curl

    • 5

      Lower the pulley to the lowest position and wear the ankle cuff around your right ankle. Turn so are facing the machine and grip a part of the machine for support.

    • 6

      Bend your right leg by flexing your right knee until your heel is touching your buttocks. Hold this contraction for one to two seconds and focus on squeezing your right hamstring muscles.

    • 7

      Straighten your right leg by extending your right knee to return to the start. If you want to work your hamstrings even more, lean forward a bit and maintain this forward lean while you do leg curls.

    • 8

      Repeat the exercise with your left leg after you do 10 to 12 reps with your right leg. Complete a total of five sets per leg.