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Gym Equipment For Legs There are a myriad of equipment in the gym that help you strengthen your legs. This could include a leg press that focuses on the quads depending on where your feet are in the position and a hip abductor machine which targets the thighs' outer edges. These pieces of equipment can be intimidating for novices. Don't worry. They're super easy to use. Leg Press The leg press is a common piece of gym equipment that helps build the muscles of the lower body that are essential to a healthy workout. It's typically used as part of a dedicated leg-strengthening routine or in the form of a machine-circuit exercise. When done correctly it can increase your strength and help you strengthen the hamstrings, quads and gluteus of your legs. The basic leg-press machine has seating to place your body, and an elevated platform for your feet, which you push away from your body. The platform is typically supported by a stacked weight with different levels of resistance. Different gyms may offer a horizontal leg-press (where you sit upright and push the platform outward) or a 45-degree leg-press, which has the seat reclined at an angle as opposed to a vertical movement. A 45-degree machine places some emphasis on the glutes and less on the quads than horizontal leg press, however both are effective in creating strong legs. No matter which one you pick, it's essential to start with light-weight plates, and then gradually increase the weight as your fitness improves. Be careful not to extend your legs when pushing the footplate. This can cause injuries and put too much stress on your joints. Leg presses are a great exercise for building strength, but they can be a challenge for those who are new to the sport. They can be done safely and at a higher weight than other exercises. They also provide the added benefit of building bone density to stop osteoporosis from occurring. Despite the fact that a lot of bros are known to quarter rep the leg press, it's an effective and well-rounded exercise for strengthening the legs. Those who use it in conjunction with other compound exercises such as deadlifts and squats will build impressive strength and size over time. Leg-press records set by Ronnie Coleman and William Cannon have inspired athletes from across the world to challenge their limits. Hip Abductor Machine The hip abductor is a popular piece gym equipment that helps to create a sculpted inner thigh. It targets the muscles of the hip adductors – which along with the iliotibial bands, run from the outer side of your hip to the inner thigh. They are responsible for your ability to move your leg away from the body. Strong hip abductor and adductor muscles are crucial to maintain balance, stability and lower-body strength. There are other ways to target these muscles that don't involve an abductor in the hip. Instead, stick with functional movements like lunges and squats, recommends Aaron Brooks, a biomechanics expert and the owner of Newton, Massachusetts-based Perfect Postures. “If you're doing a squat or lunge both of these exercises focus on the abductor and adductor muscles, but in a more natural movement,” Brooks says. “There's hybrid bikes for women when you do those, and that will aid in preventing injury.” In addition to being capable of walking on one leg, having a strong set of hip adductor muscle helps you perform a variety of routine and athletic movements. hybrid bikes for men required when you take an side step, raise your leg to the ceiling for a exercise squat or climb stairs, as well as when you push off and run with your legs. Abductor and hip adductor muscles can also cause instability in the pelvis and lower back. It might sound counterintuitive, but doing hip abduction exercises to build larger thighs is a bad thing. Although it does help but it's better to focus on strengthening the glutes and enhancing hip stability. The hip abductor is a large triangular muscle that runs along your inner thigh bone, and then all the way to your knee. It is crucial for stability, hip movement, and rotation. It also plays an important role in lateral knee extension as well as thigh flexion and hip rotation and supporting knee flexion. A few small muscles, such as the piriformis as well as the tensor facia latae, aid in hip abduction as well. Calf Raise A calves raise is an essential exercise that requires no equipment and can be done in various ways to increase the intensity or target different parts of the muscle. Calf raises are more of an exercise that is isolated than a compound move (which targets multiple muscles at once). However, they can still improve strength and posture. The most basic form of the calf raise is to stand on the heels of your feet and pushing off using your toes and then raising your heels off of the ground. This is a low-impact, easy movement that's perfect for beginners or those recovering from lower leg injury. When performed using a full range of movement, the standing calf raise is a great exercise to strengthen the muscles in the lower leg and can help ensure proper running gait and efficiency. The exercise targets muscles that are crucial for stability and balance. This is essential to avoiding injuries. You can increase the intensity by taking a step or raising your heels with free weights. As you gain strength and stronger, the calf raise could become a necessary exercise to help heal from running-related foot and heel injuries, such as Achilles tendinitis and plantar faciitis. It is often recommended that calf raises are performed following a workout, because it aids the muscles recover from the stresses and strains you put on them during your run. The calf raise block is a flexible piece of gym equipment that enables you to perform standing or seated raises of the calf in a more stable and controlled manner. It helps avoid a common mistake that many exercisers make when performing free-standing calf raises. This is shifting their weight around or bending their back or forward while they lift and lower their heels. By keeping your knees aligned with your feet the calf-raise blocks reduce this risk. You can also perform calf raises on a bench or using a barbell placed across your traps on the Smith machine to add more resistance to the movement. Weight can increase the intensity and further challenge muscles. Advanced training techniques such as using pauses at the top of the exercise or a slow descent can increase the intensity of this movement and allow you to achieve the best results. Leg Extension In addition to the leg press and hip abductor leg extension machine is a different of the lower body machines that can help to build a great set of quads. This exercise isolates the quads directly by moving an upholstered lever using your lower legs from a sitting position. This exercise will work both the vastus (which passes over the knee joint) as well as the rectus (which passes over the leg and hip joints). It is crucial to maintain good posture when you extend your leg. The motion is a bit unstable because you are only using one joint to move the weight, which means there can be some instability issues if the form fails to work. To minimize this make sure you sit up straight and grasp the hand bar (if they are fitted). Keep your back against your seat and align your knees to the fulcrum of the lever. Extend your knees until they are straight, and then slowly return to the start position. If you are doing a high volume of leg extensions, be sure to add rest pause repetitions into the mix. When you hit the point where you physically can't perform any more reps, stop and rest for 2 to 3 seconds, then burst out several more reps. This will assist in improving the intensity of the sets and also increase your recovery time between sessions. Leg extension is a fantastic exercise to incorporate into your strength-training program. The quads are very strong muscles. This is because it assists to increase the strength and size of the quads, which can translate into better performance in sports like running cycling, basketball, football and many more. Additionally, strong quads will increase the strength of your lower body overall and function. This will be particularly useful for older people who are looking to maintain their balance and strength as they age. Stronger quads can enhance hip and knee stability, while improving lower-body coordination.