comments:
Single leg exercises are great like pistol squats, ATG split squats, front or rear foot elevated squats, single leg or B-stance SLDL/RDL, single leg calf raises, step ups, etc. Playing with heel elevation can help too, like high heel elevation close stance squats can fry the quads and make it much more challenging. You also want to do some more isolated knee flexion/extension to hit all heads of the quads and hamstrings since they both have 1 head that isn't worked much in most squat/hinge patterns. For the quads you can do sissy squats or reverse nordics. For the hamstrings you can do nordic curls if you've got someone or something to hold your ankle/legs. You can get a strap to attach you to the bench or under the door roller pads for this though they aren't the best. Ideally you'd get a dedicated bench which can angle to make it easier too since most people do need some assistance. You can use bands though if needed. Or get a more affordable combo leg extension/curl machine if you've got the space. The Mikolo x GMWD Taweret is usually around $400 or less and probably the best option under $800 right now! This new Unilateral/Bilateral JFHID machine also looks pretty interesting with the separated left/right loading: https://a.co/d/0fi4Rcj6