The deadlift appears to be a better hamstrings exercise than the back squat but the Romanian deadlift is similar to other commonly - performed hamstrings exercises (Nordic curl, glute - ham raise,
machine leg curl).
Here is a quick list of the main exercise machines to use: • Machine row • Machine pull - down • Machine overhead press • Machine leg press •
Machine leg curl Exercise machines all have (more or less) the same names, regardless of what gym you are at.
I like to mix it up with stability ball leg curls and
machine leg curls.
Not exact matches
There are so many different exercises that you can do with this
machine thanks to the chest press, seated row,
curl station, high, mid, and low pulleys, as well as the
leg press.
With this
machine, you can choose to use the chest press station, pec fly station,
curl pad attachment, low pulley station, and the
leg attachment.
You can also use the
leg curl machine to work the tibialis by hooking your toes under the pads and lifting your toes toward your shins.
Contract your hams and
curl your lover
legs while your upper
legs are sitting flat on the
machine.
A typical superset can include
machine leg presses and lying
leg curls, wide grip pull - ups and push - ups, cable side laterals and seated dumbbell presses, or close grip bench presses and barbell
curls.
But unfortunately, bicep
curls, tricep pushdowns, abdominal crunches,
leg extension
machines, and a host of other ineffective and potentially damaging exercises do not accomplish the intended goals for the endurance athlete.
The «non-approved» list is much larger: any & all forms of exercise
machines, including pec dec,
leg curl,
leg extension, and
leg press.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or
machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown,
machine dip Biceps — 3 exercises, preacher
curl, barbell or dumbbell
curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise,
leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted
machine crunch, hanging
leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
You can substitute them with
machines where you can do
leg presses,
leg curls or
leg extensions.
Brandan: Standing dumbbell
curl, triceps rope pushdown,
leg extensions, incline hammer press, weighted ab crunch on
machine / hanging
leg raises, pullups
How to perform it: For a greater engagement of the hams, choose a
leg -
curl machine with an angled bench and adjust the
machine lever to fit your height.
Hit up the
leg curl,
leg press, and if your knees can take it — the hack squat
machine.
If the resistance training portions of their workout routines are mostly comprised of
machines and single - joint exercises such as
leg extensions,
leg curls, bicep
curls, tricep kickbacks, pec decks,
leg press
machines, shoulder raises, etc...
In our quest for lean and powerful
legs, many of us do countless sets of
machine - based exercises like hamstring
curls and
leg extensions.
I use the
leg press,
leg extension, and
leg curl machines, because I think they are safer».
This exercise differs from the
leg curl machine.
Gym exercises that may be best avoided are the isolation exercises like the
leg extension
machine, and the
leg curl exercises, either standing or on a bench.
This is most likely the wrong idea, but because I was so used to my entire body getting a workout from swimming, at the gym, I would work out the entire body as well... from: — seated
leg press (90 lbs)--
leg curls (55 lbs)-- hip adductors (85 lbs)--
leg kickbacks (40 lbs)-- ab crunch
machine (35 - 40 lbs)-- abdominal twist (30 lbs)-- rowing
machine — assisted dips, and the stairmaster all in one session....
Hamstring work is always on one of them pretty
leg curl machines.
You can also work your hamstring muscles with exercises like stiff -
legged dead lift (hip hinges) or
leg curl machines.
For
leg day if im working out at home and do not have a
leg press or
leg curl machine, what should I substitute?
Friday: Seated Leg Presses Lying Leg
Curls Smith
Machine Lunges Stiff -
Legged Deadlifts Box Jumps (3 x20 reps) Calf raises (3 x20 reps) Seated Overhead Dumbbell Press Dumbbell Front Raises Dumbbell Side Raises Bent - Over Lateral Raises
Even if you're a newbie to weight training, skip the
machines in the circuit that you do need for safe heavy lifting on
leg press, chest press, and seated row or lat pull down and do bicep
curls and triceps exercises (see below) using dumbbells.
I like to stay away from using the
leg curl,
leg extension
machines at the gym as I believe you get better results from using compound movements that don't isolate specific muscle groups.
Quads: squat (or
leg press),
leg extension
Leg bi:
leg curl on 2 different
machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel
curl, one arm dumbell
curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer
curls, behind the back standing wrist
curls abs: weighted crunches, cable side crunches
Lie facedown on a
leg curl machine, and hook your ankles under the padded bar.
Having a
leg curl machine in your gym will provide you with the
leg curl benefits of isolating, strengthening and defining not only your hamstrings, but your entire posterior chain.
I used the
leg curl machine religiously and had very toned thighs..
I do
leg extensions,
leg curls and Smith -
machine squats.
I don't have access to this paper, but I would bet a lot of money that the resistance training program they used included
machine - based exercises like
leg extensions and
curls, which we know provide much less of a neuroendocrine response, if they provide one at all.
Why most people are wasting their time with exercises like crunches, sit - ups, torso twists, bicep
curls, shoulder raises, tricep pressdowns,
leg extensions,
leg curls, inner & outer thigh
machines, etc...
An easy way to make your workouts harder if you use
machines i.e.
leg press,
leg curl,
leg extension, shoulder press, chest press etc. is to move to free weights.
(1 - 2 sets on each) Side lateral
machine (special set - up Ray set up on a Marcy multi unit) 45 degree
leg press
Leg extension
Leg curl Calf
machine
You can work each
leg muscle individually (with exercises like hamstring
curls,
leg extensions, inner and outer thigh
machines, butt
machines, and calf raises), but it will take you much more time and not be as beneficial as squats, or dead lifts, or lunges.
bent -
legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one -
legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10
leg press on angled
leg press
machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
Barbell Back Squat, 15 - 20 reps Romanian Deadlift with Barbell, 15 - 20 reps Barbell Hip Thrust, 15 reps Hamstring
Curl on Cable
Machine, 10 - 15 reps on each
leg Sumo Landmine Squat, 15 - 20 reps Perform each set 3 - 4 times
Jakobsen et al. (2014) measured gluteus medius EMG activity during the
leg curl with a
machine and during the
leg curl using elastic resistance.
The routine is usually «full body» (for example,
leg press, bench press, sit - ups,
leg extension, standing military press, seated
leg curl, biceps
curl, standing calf raise, lat pulldown,
machine back extension, seated cable row;).
Read more about isolation exercises for the
legs in our articles about
leg curls and
leg extensions, and seated adductor and seated abductor
machines.
However, flywheel
leg curls do transfer to sprint running (Askling et al. 2003), even when they are performed by premier league soccer players using an open chain
machine exercise!
Some
machine exercises, such as flywheel
leg curls also transfer well to sprinting (Askling et al. 2003).
So, as you probably know, most of the gyms have
leg curl machines, some of them require you to lie prone, but if you're not working out at the gym and you're performing the
leg workout routine at home, there are plenty of ways you can perform this exercise with the help of resistance band or a dumbbell.
The
leg press
machine — based exercises consisted of biceps
curls, triceps extension, seated rowing, latissimus dorsi pull - down exercises,
leg presses, hamstring
curls, and calf raises.