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Working out in your home gym, and haven’t invested in a leg press machine? Have a leg press machine, but just feel like trying something else? Try some of these substitution exercises out. They go from straightforward to a bit zany, but you should be able to find your Goldilocks somewhere in the mix.
All of the following exercises meet AT LEAST 1 of 4 requirements to be considered a proper leg press substitute (by my definition):
– It doesn’t directly put weight on the spine / no axial load.
– Minimal stabilization required
– Can be “overloaded”
– Bilateral / both legs simultaneously (forgot to mention that one)
Exercises (check out the equipment used below in the description):
– Dumbbell Squats held at the side (3:20)
– Elevated (using cinder blocks in this case) kettlebell or dumbbell squats (4:09)
– Elevated belt squats (5:09)
– Landmine belt squats (discussed in 6:33 but not show). Here’s a video where I demonstrate the exercise with a dip belt: https://www.youtube.com/watch?v=tjjHP4pa8cg
– Barbell hack squat (7:23)
– Landmine Hack Squat with Viking Press Attachment (8:20). Here’s the video of me demonstrating the movement: https://www.youtube.com/watch?v=bQesVzXK24E
– Hatfield squats (9:18). Video demonstrating Hatfield squats with a horizontal barbell: https://www.youtube.com/watch?v=APHgRDXVd54
– Henny yoke bar / ssb squats (14:19). There are a bunch of other cool exercises you can do with Hammock straps or the Henny system (link to a playlist my buddy Marc made at GarageGym411: https://www.youtube.com/playlist?list=PLR7NbT4-VP8PB-dQJ40bSR8ffLToP0uco)
– Henny Yoke Bar Hack Squats (not in the video): I found out later that you can also flip the SSB around (opposite direction from the last exercise), and perform a hack squat variation…very cool.
Notable Equipment used:
– Soft loop motorcycle tie down loading pin (more detail here: https://www.youtube.com/watch?v=kSfXXT3RZyA&t=106s)
– Spud Inc Belt Squat belt (my review here: https://www.youtube.com/watch?v=oZlxTvMC5Gc&t=1s)
– Black Widow landmine core grappler / other landmine products mentioned as well (https://www.youtube.com/watch?v=wibC1H3wpQc ; Pin pivot landmine system: https://www.youtube.com/watch?v=Rt3W8xw6dsI&t=34s)
– Black Widow Landmine Viking Press attachment (review here: https://www.youtube.com/watch?v=C1VXD9j975Y&t=179s)
– EliteFTS Yoke SSB (review here: https://www.youtube.com/watch?v=Ksc5jJAwAzs&t=304s)
– Bear Butt Hammock Straps “DIY Henny System” (Review here: https://www.youtube.com/watch?v=wJvYcz7Em7s&t=170s)
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![3 Best Leg Press Substitutes [Alternative Exercises, No Leg Press Machine] | LiveLeanTV](https://i.ytimg.com/vi/boFeDv9qreQ/hqdefault.jpg "3 Best Leg Press Substitutes [Alternative Exercises, No Leg Press Machine] | LiveLeanTV")
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I really like how casual you are discussing this stuff. Too many gym pages are over produced whereas this video just had a real loving feel to it
Would a Trap Bar squat fit the criteria? Great video and thanks for the spreadsheets, you rock!!!
Just curious: how does it feel to be perfect?
What in the world are you doing in jeans Rob? Take ‘em off man!!! 😉
How the heck do you do these workouts in jeans 😜😤😎