Substitute for Seated Leg Curls

[jenscats5]

My exercise plan is to include lying leg curls + seated leg curls. However, my gym only has a lying leg curl machine. What can I do instead of the seated leg curls??

 

[wnt2bBeast]

ditch them all and do Dimel deads..
not only should men be doing them but especailly women who want to harden/tone up the gluteal area..

dont be afraid just do em light until you get the swing then do 3x15 with te heaviest weight possible for that rep range

 

[wnt2bBeast]

these hard to be don in ballistic fashion (which is why i said get the form down first)

heres a vid clip: not the greates i woul make surer to push the butt back more than what this guy is doing..also the concentric is a very hard squeeze of the glutes..its not the low back that is bearing the brunt of the move..
http://www.midwestbarbell.com/videos/dimel.mpg


In essence it looks as if you are humping the bar (if youre a male lol)

 

[jenscats5]

Kinda looks like a SLDL to me... which I also do....

My trainer wants me doing seated + lying leg curls + SLDLs + other leg stuff on leg day...

 

[wnt2bBeast]

Kinda looks like a SLDL to me... which I also do....

My trainer wants me doing seated + lying leg curls + SLDLs + other leg stuff on leg day...

its closer to an RDL than a SLDL
the amount of weight you can use on a Dimel will be greater than doing all the iso crap..I dont have a GHR or a rev hyper so i do lots o dimels i also use the seated leg curl machine..my hammies and glutes get hit way harder with dimels thatn all those other exercises..3x15 does the trick once you get the movement down

 

[Peaked]

My exercise plan is to include lying leg curls + seated leg curls. However, my gym only has a lying leg curl machine. What can I do instead of the seated leg curls??

Lying Leg Curls + Stiff-Legged Deadlifts

 

[jenscats5]

Lying Leg Curls + Stiff-Legged Deadlifts

I'm already doing both of those.....my trainer wants me also doing the 3rd seated leg curls as well.....

 

[Peaked]

I'm already doing both of those.....my trainer wants me also doing the 3rd seated leg curls as well.....

hmm,

Could you arrange the Lying Leg Curl machine to standing leg curls?

 

[jenscats5]

hmm,

Could you arrange the Lying Leg Curl machine to standing leg curls?

I don't think so....

 

[Devastation]

do have access to training bands? if so, sit on a bench, wrap the bands around something solid and loop the other end around your ankles and mimic a seated leg curl

 

[jenscats5]

do have access to training bands? if so, sit on a bench, wrap the bands around something solid and loop the other end around your ankles and mimic a seated leg curl

I don't own any bands no....but there is an ankle cuff at the gym for use on the cable rack....

 

[Mr_Sinister]

If you have a decline board, or adjustable board, set the angle to about 30 degree downward slant, hook your feet in and slowly bring yourself down until your stomach hits the board, it looks like a curl except you emphasize the negative since most people aren't strong enough to do the positive portion yet. This exercise had my hamstrings cramping.

 

[wnt2bBeast]

hmm,

Could you arrange the Lying Leg Curl machine to standing leg curls?

do you realize you havent changed a damn thing youre not hittng different areas by doing seated vs lying vs standing LOL

Bands like deve suggesteed will make a huge difference because of the resistance curve..

the back of the body (posterior) is extrmemly important in powerlifitng..It makes no difference Jens if you want to add size or tone your hammies..the olny difference should be in your rep range and obviosuly the amount of weight you are using..i dont think you will see a 700lb deadlifter ever doing lying leg curls lol..while i know its not your goal to DL 700 my pint is those people know how to treain that area rather well

 

[jnevin]

Split squats with my back foot on a bench kill my hams. Smith machine works best for that to avoid injury.

 

[H_T_]

pelvic tilts w/ a barbell across your hip area.

 

[artrius]

If you go ass to grass with your squats (no bloody smith machine either), you'll get damned good work for your glutes and hams. Other than that, I switch up between SLDLs and some form of leg curls. That's about all you need IMHO.

 

[jcastyo]

you could try placing a flat bench sideways in front of a low pulley machine ( if there is one available), use ankle straps, and place the cable under the bench and pull the weight with your legs.

jc

 

[MsBeverlyHills]

good mornings.

 

[Quadsweeps Sister]

Maybe you don't need another leg curl. Have you thought about box squats? I just did them last night off a low 13" box and it hit my hammies so hard, it hurts to sit down - and forget touching my toes! BTW - it also hits the glutes and hip flexor area pretty well.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[thelion2005]

My exercise plan is to include lying leg curls + seated leg curls. However, my gym only has a lying leg curl machine. What can I do instead of the seated leg curls??

See if you can use the leg extension machine one leg at a time. Face it and simply place your leg inside, bottom pad on back of ankle and top pad against quad.

Do these very light and slow and smooth. Place your hand right on the upper ham as you do them.

This angle hits deeper than a lying curl and you can easily pull the attachments.

 

[wnt2bBeast]

it also hits the glutes and hip flexor area pretty well.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

not that i dont agree with you-
but that last part about hip flexors caused quite a stir on here not so long ago LOL

 

[Quadsweeps Sister]

not that i dont agree with you-
but that last part about hip flexors caused quite a stir on here not so long ago LOL

uh-oh, I was unaware of that. Do you not agree about that? I have to tell you they just about killed me the night before. My hips always get beat up from Box Squatting - even when using a super wide stance. I dunno - what are your thoughts and what was the stir up about?

Tell me.

 

[wnt2bBeast]

uh-oh, I was unaware of that. Do you not agree about that? I have to tell you they just about killed me the night before. My hips always get beat up from Box Squatting - even when using a super wide stance. I dunno - what are your thoughts and what was the stir up about?

Tell me.

no i was in agrreance with what you are saying that it hits the hips as well as the hip flexors..

there were others who bascially said i couldnt be more wrong..its not worth te argument again..the box is great and has increased my squat tremendously

 

[Quadsweeps Sister]

no i was in agrreance with what you are saying that it hits the hips as well as the hip flexors..

there were others who bascially said i couldnt be more wrong..its not worth te argument again..the box is great and has increased my squat tremendously

I see - don't want any arguments stirred up again.

Your assvatar is gone...is that your car? Cool - if it is.

Thanks.

 

[wnt2bBeast]

I see - don't want any arguments stirred up again.

Your assvatar is gone...is that your car? Cool - if it is.

Thanks.

working on it
'69 goat