How can i get bigger legs with no leg equipment

[Christoph]

How can I workout my legs to increase there muscle mass with just a bench a barbell and dumbells. The leg contraption at the end of the bench is too small for me to use. I can't do squats or anything becuz i dont have a squat rack. What can i do?

[Chris Y.]

How can I workout my legs to increase there muscle mass with just a bench a barbell and dumbells. The leg contraption at the end of the bench is too small for me to use. I can't do squats or anything becuz i dont have a squat rack. What can i do?

Do dumbbell squats or do lunges with either the barbell or dumbbells.

[Matt C]

Hello Christoph, welcome to the boards!

Here is some good info on leg development:

http://www.bodybuildingpro.com/quads.html

http://www.bodybuildingpro.com/hamstrings.html

As for using dumbbells and the barbells, I would also recommend you perform dumbbell lunges and barbell lunges, which will be good for leg development. Stiff legged deadlifts can also be performed, as well as Romanian deadlifts, barbell deadlifts, barbell squats on a bench, barbell step ups on a bench, front barbell squats on a bench, one leg barbell squats (with the other leg on a bench to stabilize the motion), dumbbell rear lunges, dumbbell squat to a bench, dumbbell step ups, iron crosses, pile dumbbell squats, and free hand jump squats.

Let me know if you have any other questions :)

[Christoph]

okay thanks

[hawghead1]

I have to do dumbell squats as I cannot put my hands on the bar behind my neck, my arms will not do it!

The dumbells work just as well and you hit the very same muscles. Just squat between them one on each side and stand putting the weight bearing on the balls of your foot (front), then squat till the bells touch the floor then raise again until you get your sets and reps finished.

Works great! :D
Bob

[Christoph]

yeah alright thanks i did some today

[Matt C]

yeah alright thanks i did some today

As your workouts progress, keep us updated and the board will continue to try to help you out. From what I can tell, you have a good opportunity to develop your legs, despite the lack of equipment. It's just a matter of being innovative ;)