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  1. #1
    Registered User infernofitness's Avatar
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    What are some home workouts to get rid of chicken legs?

    For years I only worked out upper body only. But for the last year I stopped working out completely so my upper body finally started matching the size of my legs. I don’t want to make the same mistake so what are some good home workouts to get rid of chicken legs? So far I’ve been doing
    -dumbbell squats
    -dumbbell calf raises
    -weight vest and regular jump ropes
    -quad extensions
    -hamstring curls
    -body weight lunges and squats

    Ive been doing this for about a month. But I don’t want my legs to get use to this and stop growing. What other leg workouts can I do at home to gain size? Also does anyone have a recommended amount of time I should be hitting legs for optimal growth and recovery? So far I’ve been hitting these workouts 4 to 5 days a week. Although I only do the dumbbell squats 2-3 times a week. Besides that I do the rest 4-5 times a week.
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    Registered User BeginnerGainz's Avatar
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    Sprinting is great too.

    When I worked out at home I made sure I paused all my BW squats, and I also did a lot of hip thrust, glute bridge holds and reverse planks.
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  3. #3
    Registered User pondman's Avatar
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    If all you have is dumbbells try squatting on a short box or step stool. Deep squatting uses more of your muscles chain. A hinge movement helps. Just walking around with heavy dumbbells will build your legs.

    Your legs will respond the best to heavy resistance, but if you don't have the weight, try going to failure.
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  4. #4
    You mirin? VTLifts's Avatar
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    I love walking lunges with dumbbells. Don't speed through it, walk slowly and controlled, really emphasis each step and lunge. Your legs will be on absolute fire.

    Depending on how heavy your dumbbells are and how many steps you lunge, you may need lifting straps on the last set(s) so your grip isn't giving out before your legs.

    Bulgarian Split Squats are worthy and absolutely brutal. You can change your foot placement and body angle to tweak emphasis on quads vs hamstrings/glutes.
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    CEO 10k/year Ironface's Avatar
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    The simplest way IMO to cure chicken legs is to get your barbell squat to 300+ for reps and your deadlift to 400+ for reps.

    You can build legs with DB’s but from my experience it’s hard to hold enough DB weight to work your legs hard enough. Holding them in the rack position tends to be incredibly difficult to stabilise and usually your core will give out well before your legs. Holding them to the sides like a pair of suitcases could work but you might need straps to prevent your grip from failing before your legs.
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  6. #6
    Above average Junsuiakai's Avatar
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    Weighted pistol box squats and single leg rdl. Get them heavy enough with a good mind muscle connection. they shall grow.
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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