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Gym Equipment For Legs There are a myriad of equipment available at the gym that aid in strengthening the legs. They could include a leg press that focuses on the quads depending on the position of your feet in the position or an abductor machine for your hips that targets the outer thighs. These pieces of equipment can be intimidating for beginners. But don't be worried, they're very simple to use. Leg Press The leg press is a standard piece of gym equipment that helps build important lower-body muscles. It's often used as part of a leg-strengthening program or in a machine-circuit workout. If done correctly this exercise can dramatically increase your strength and help strengthen the quads, hamstrings, and gluteus of your legs. The basic leg press machine comes with an area to sit on which you can place your body and flat surfaces for your feet which you push away from your body. The platform is usually supported by a stack of weights of various resistance levels. Different gyms offer different leg presses like a horizontal leg press (where you sit straight and push the platform forward) or a leg-press that is 45 degrees (where the seat is reclined at an angle instead of vertically). A 45-degree machine will place a little less weight on the quads and a little more on the glutes than a vertical leg press, but both can be effective in building strong legs. No matter which one you choose, it's important to begin with lighter plates and gradually increase your weight as your fitness improves. Do not extend home gym while pushing the footplate. This could cause injuries and put too much stress on your joints. Leg presses are a great exercise to build strength but can be difficult for beginners. Leg presses can be completed safely with a heavier weight than other exercises. They also help prevent osteoporosis by building bone density. Leg press is an excellent exercise to strengthen the legs. Combining it with other compound exercises like squats or deadlifts will help you build strength and bulk. And the leg-press world records set by athletes such as Ronnie Coleman and William Cannon motivate strength athletes across the globe to continue pushing the limits of their capabilities. Hip Abductor Machine The hip abductor is an extremely popular piece gym equipment that helps to build shapely inner thighs. It targets the muscles of the hip adductors that along with the iliotibial band, run from the outer side of your hip towards the inner thigh. They're responsible for the ability to move your leg away from your body. Strong hip abductor and adductor muscles are essential to maintain balance, stability and lower body power. There are other methods to work these muscles that don't involve an abductor in the hip. Instead, stick with exercises that are functional, such as lunges and squats, suggests Aaron Brooks, a biomechanics expert and owner of Newton Massachusetts-based Perfect Postures. “If you're doing a lunge or squat both of them target the adductor and abductor muscles but in a more natural way,” Brooks says. “There's more dynamic load with those and it will help prevent injury.” A strong set of hip-adductor muscles will assist you in performing many other routine and athletic actions. They are required when you do an side step, raise your leg to the ceiling for a Squat, or climb stairs, and when you sprint and push off with your legs. A weak hip adductor and hip abductor muscles can also cause instability in the pelvis and lower back. While it might be counterintuitive, it's a bad idea to do hip abduction exercises solely for the sake of getting an extra tummy. It's better to concentrate on strengthening your glutes and improving your hip stability. The hip abductor is an enormous triangular muscle that runs through your inner thigh bone, and then up to your knee. It's vital for hip movement and stability however, it also plays a role in lateral knee flexion thigh abduction, hip rotation and also in supporting knee flexion and rotatation. Hip abduction is also assisted by several small muscles including the piriformis, the tensor facia latae and thigh abduction. Calf Raise A calf raise is a basic exercise that requires only a few pieces of equipment and can be done in various ways to increase 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 help improve strength and posture. Standing on your toes, extending your heels and then pushing off the ground is the simplest method to perform the calf lift. This is a low-impact, easy move that is ideal for those who are new to the sport or recovering from lower leg injury. Standing calf raises performed in a full-range motion can strengthen the lower leg muscles. They also promote an appropriate gait and increase the efficiency of running. The exercise targets muscles that are crucial for stability and balance. This is crucial for preventing injuries. You can increase the intensity taking a step or raising your heels with free weights. As you gain strength and stronger, the calf raise could be a vital exercise for recovery from running-related foot and heel injuries such as Achilles tendinitis and plantar faciitis. Calf raises are typically recommended after a run, since they aid in helping muscles recover from the strain and loads that were exerted. The calf-raise blocks are versatile equipment for gyms that permits more stable and stable standing or sitting calf-raises. It can help you avoid an error that a lot of people make when performing calf lifts standing up. This is when they shift their weight or bend their backs or forwards as they lift and lower their heels. By keeping your knees in alignment with your feet the calf-raise block minimizes this risk. You can also add some resistance by doing calf raises with the use of a barbell over your traps on the Smith machine. Adding weight can increase intensity and push the muscles further. Advanced techniques for training, such as including a pause at the top of the movement or using a slower descent can further intensify this movement and allow you to achieve the best results. Leg Extension Leg extension machines are a second lower body exercise which can help build fantastic quads. This is a form of exercise that targets the quads by moving the lever using your lower leg while in sitting. This exercise will work the vastus (which runs over the knee joint) and the rectus (which is a bridge that crosses the hip and leg joints). It is important to have good posture during leg extension. The motion is a bit unstable since you are only using one joint to transfer the weight, which means there can be some instability issues if your form breaks down. To reduce this risk make sure you sit up straight and grasp the hand bar (if installed). Keep your back firmly against the seat and your knees lined up with the fulcrum of the lever. Extend your knees until they are straight, then slowly return to the start position. If you're doing a high volume of leg extensions, make sure to add rest pauses to the mix. You can perform several more repetitions after you have been paused for a few seconds and then rest for 2 or 3 seconds. This will assist in improving the intensity of the sets as well as improve your recovery between sessions. Leg extension is a great exercise to include in your strength training routine. The quads are very strong muscles. This is because it assists to increase both the power and size of the quads. This will result in better performance in sports such as running or cycling, basketball, football and more. Additionally strong quads will boost your overall lower body strength and performance. This will be particularly useful for those who want to maintain their balance and strength as they age. This is because stronger quads can help improve knee and hip stability, while enhancing lower body coordination.