Your thoughts about 2 leg exercises

[anthrax]

These are 2 isolated movements (don't expect any huge hypertrophy with them) that I do from time to time :

1] leg curls on the leg extension machine
stand against a leg extension machine (one with cables)
do some leg curls, hip aginst the seat
it works the hams/glutes and is IMHO better than the regular leg curl since it is a 3D exercise (thanks to the cable)


2] Pulley adductors
Put one foot in a square handle
Do an standing adductor-like movement
OInce again 3D movement that also requires some balance

 

[musketeer]

1] leg curls on the leg extension machine
stand against a leg extension machine (one with cables)
do some leg curls, hip aginst the seat
it works the hams/glutes and is IMHO better than the regular leg curl since it is a 3D exercise (thanks to the cable)

Not sure I know of a leg ext that is JUST a cable, surely even if there is a cable, there is a fulcrum that govens the movement in one plane?

 

[KIAN]

The only concern with Pulley Abductors is that some guys do them far too fast with too much resisitance which results in injury (groin pull). This could be a possible cause of your pinched nerve condition (medical posting) as you have stated that you only do them from time to time but that would just be a guess on my part.

 

[anthrax]

The only concern with Pulley Abductors is that some guys do them far too fast with too much resisitance which results in injury (groin pull). This could be a possible cause of your pinched nerve condition (medical posting) as you have stated that you only do them from time to time but that would just be a guess on my part.

I never thought about it
You might very well be right

If you do this exercice spreading your leg to the exterior, it should work the abductors and the IT band ?

 

[KIAN]

Sorry for not getting back to you sooner Anthrax.
I didn't know you had posted a follow-up question.

IT Band (Iliotibial Band) are dependant upon strong hip anductors. If you are weak in this area then the IT Bands will compensate and be overworked. If you are a runner and experience pain or aching on the outer side of your knee(s) then this is likely a sign.

Here is a link which will give you a long list of exercises you can perform for strengthing your hips:

http://www.exrx.net/Lists/ExList/HipsWt.html


Cable Abductor Pull:

Attach a cuff to a low cable pulley and then secure the cuff around your right ankle. Position yourself so that your left side faces the weight stack and grasp onto a sturdy portion of the machine for support. Your feet should be positioned so that you have a free range of motion and that you can feel the initial resistance of the weight. Pull your right leg across the front of your body and directly out to the side. Contract your glutes and then slowly return the weight along the same path back to the starting position. Do this for as many reps as your require and then change position so that you can work your alternate side. Make sure you move in a smooth, slow, controlled manner and that you don't use too much weight on your initial attempt. If your shoe and sock are over by the weight stack and you are six feet away then chances are you used too much weight.

http://www.exrx.net/WeightExercises/HipAbductor/CBHipAbduction.html

 

[anthrax]

Thanks Kian

Are you working in this area ?
You seem very knowledgeable!

I'm doing the Cable Abductor Pull w/ low weight but trying not to grasp the ballet bar: it's great for the abs/obliques

As for my knee it's in the inside, at the knee cap level

 

[KIAN]

np Anthrax

Well I like to think that I know everything but the combination to the safe but that isn't the case. I am learning just as much if not more from the other guys on here. Also completing my BSc in Sports Science and working as a personal trainer so it is slowly coming together.

If you are not using any type of support for stability you will have to watch that you don't over-rotate on the return motion. Any type of twisting motion will work the obliques to some extent but the cable abductor pull was not designed to target this area so watch yourself. Also, have a look at yourself in the gym mirrors to see how your supporting leg is responding. There should be no twisting movement evident.


The iliotibial band is a band of tissue that extends from the thigh down over the knee and attaches to the tibia. When the knee bends or straightens the IT band slides over the outer knee. There is a condition called iliotibial band friction syndrome (ITBFS) which occurs when you perform exercises or activities which cause the IT Bands to overwork. Any pain or sorness in the area of the knee though, will be felt on the outer sides and not internally. If it is an internal pain you are experiencing then you would want to look more towards damage to supporting ligaments or even arthritis.

 

[anthrax]

The iliotibial band is a band of tissue that extends from the thigh down over the knee and attaches to the tibia. When the knee bends or straightens the IT band slides over the outer knee. There is a condition called iliotibial band friction syndrome (ITBFS) which occurs when you perform exercises or activities which cause the IT Bands to overwork. Any pain or sorness in the area of the knee though, will be felt on the outer sides and not internally. If it is an internal pain you are experiencing then you would want to look more towards damage to supporting ligaments or even arthritis.

I went to an ART practitionner who told me that my knee issue was partly due to a tight IT band (along with scar tissue accumulation and inflammation)