24 Sep
Blog

5 Possibly Effective Leg Press Foot Placement

There are many variations of the leg press. These can be done with different leg press foot positions. This technique can target different muscle groups.

Mainly the muscles used in the leg press are: Quadriceps, Buttocks, hamstrings, Calves

The following 5 potentially effective foot positions for the leg press

  1. Normal posture
  2. Broad stance
  3. Close posture
  4. High feet platform
  5. Low feet platform

If you know each foot position well, you can target the right muscle and get results faster.

In this article we will describe each placement in detail. Read on to find out which foot position you want.

#1. Normal posture

With this type of foot placement, feet should be placed in the center of the platform and feet should be shoulder width apart.

This will target your quads, glutes, and hamstrings, but there is some focus on glutes and hamstrings. This posture avoids isolating muscle groups from others.

This type of foot placement is suitable for most strength athletes. If you are a beginner we recommend this pose.

Points to remember

  • Put your feet in the center of the platform. Spread them shoulder width apart.
  • In this position, let your toes point out a little.
  • Press deeply and allow complete freedom of movement.
  • Make sure your feet are flat on the platform.

# 2. Broad stance

With this type of foot placement, feet should be placed in the center of the platform and feet should be wider than shoulder width.

This will target your quads, glutes, and hamstrings. Although the leg press is already touching your glutes, this pose will put even more strain on them.

Points to remember

  • Position your feet in the center of the platform
  • Position your feet so that it is 1.5 times your shoulder distance or your feet are almost starting to come off the platform.
  • Point your toes outward at about 45 degrees.
  • Make sure to dip your knees outward as you do the leg press.

# 3. Close posture

With this type of foot placement, the feet should be placed in the center of the platform and the distance between the feet should be narrower than shoulder width.

This will target your quads. This posture restricts freedom of movement, but at the same time enables heavy weights to be lifted.

Points to remember

  • Position your feet in the center of the platform
  • Put your feet hip-width apart.
  • The toes should point outward at a 45-degree angle.
  • Press deeply and allow complete freedom of movement.
  • Make sure your feet are flat on the platform
  • Try going down until your thighs are making light contact with your stomach on each repetition

# 4. Platform for high feet

With this type of foot placement, the feet should be placed high on the platform so that the toes are at the top of the platform. The distance between your feet should be shoulder width.

This will target your glutes and hamstrings. Although the leg press is already hitting your quads, this pose will recruit them significantly more. Through this foot position, the rear chain is emphasized.

Points to remember

  • Put your feet up on the platform with your toes almost on the edge of the platform.
  • Put your feet shoulder width apart
  • Point your toes outward approximately 45 degrees.
  • Press deeply and allow complete freedom of movement.
  • Make sure your feet are flat on the platform
  • Be sure to use your lower back
  • Be careful not to let your lower back fall off the backrest. In this case, reduce the range of motion.

# 5. Low feet platform

With this type of foot placement, the feet should be placed deepest on the platform so that the heels are on the lower edge of the platform. The distance between your feet should be shoulder width.

This pose primarily targets your quads and calves, with an additional focus on your quads. In such a posterior placement chain, the chain is neglected.

Points to remember

  • Make sure your heels are on the lower edge of the platform.
  • Put your feet shoulder width apart
  • Point your toes outward approximately 45 degrees.
  • Press deeply and allow complete freedom of movement.
  • Make sure your feet are flat on the platform.
  • If you can't go all the way down without your heels coming up, reduce your range of motion slightly or put on squat shoes
11 Aug
Blog

Stiff Leg Deadlift to Obtain Better Muscle Mass

The stiff-legged deadlift is considered a beneficial exercise that helps promote better strength in your hamstrings and glutes. Also known as a straight-leg deadlift with dumbbells, this workout primarily works your hamstrings, glutes, and lifting pole while secondarily working your core, abdominal, and oblique muscles. This isolation exercise has numerous health benefits, making it one of the ideal workouts to add to your exercise routine. It promotes increased activation of the muscle fibers in your thigh and gluteus muscles. It also improves your daily and athletic performance by increasing your performance and explosiveness.
Below is the perfect stiff-legged deadlift guide that will make this exercise easy and smooth.

To efficiently perform the deadlift with stiff legs:

Below is all the information ranging from instructions to the stiff leg deadlift variations you need to improve its performance. All you need for this exercise is a pair of dumbbells.

Directions:

  1. To begin with, stand with your feet shoulder-width apart and hold a pair of dumbbells in both hands with your palms facing you. Keeping your chest raised, your core tensed, and your shoulder blades together. This is your starting position.
  2. Now slowly bend towards your waist, knees slightly bent and hips backwards. Try bringing the weights over your feet until you feel a stretch in your hamstrings. Remember to keep your core tense and your back upright during this exercise.
  3. Lastly, squeeze your hamstrings and glutes as you return to the starting position.
    Repeat.

Common mistakes when making deadlifts with stiff legs:

  1. Many people tend to move the dumbbells far away from their body during this exercise. This creates unnecessary pressure on your back and carries your body weight on your toes. It is therefore always advisable to keep the dumbbells close to you.
  2. The most common mistake weight lifters typically make is rounding their backs while doing this workout. Hence, it is necessary to stabilize your body, keep your shoulder blades together, keep your core moving, and keep your back straight during this exercise.
  3. Some strength athletes tend to bend forward too quickly when deadlifting with stiff legs. This can increase the risk of injury or stress. So try to do this exercise slowly and steadily.

Services:

  1. This isolation exercise allows you to focus primarily on building your hamstrings. This helps you lift heavy weights easily and proves to be again in all aspects.
  2. The stiff leg deadlift increases your muscle mass and thus leads to an improvement in performance in both daily and sporting activities.
  3. It also helps in making your muscles more defined and prominent.

Variations:

If you're completely comfortable performing the traditional deadlift with stiff legs, here are some variations you can try:

  • Rigid leg deadlift with ligaments– This exercise is known to be an advanced version of the deadlift with stiff legs. It involves the use of a resistance band. You should tense your arms more, extend your arms forward, and maintain the same shape while doing this exercise.
  • Stiff leg deadlift with kettlebell– This variant of deadlifting with stiff legs involves using a kettlebell instead of dumbbells. It's no different from traditional deadlifts, but you'll need to use a heavier kettlebell instead of two light dumbbells. While performing this variation, maintain the same shape that you used for the deadlift with stiff legs.

Frequently asked Questions:

  1. How many stiff leg deadlifts should I do?
    If you're a beginner, aim for at least 3 to 4 sets of 10 to 12 repetitions of stiff-legged deadlifts with lighter weights. But as you become more comfortable with this exercise, you can do 3 to 4 sets of 6 to 8 repetitions with heavier dumbbells.
  2. How Does the Stiff Leg Deadlift Work the Muscles?
    The stiff leg deadlift primarily works your hamstrings, glutes, core, erectors, obliques, and abs.
  3. Will Stiff Leg Deadlift Help Improve My Athletic Performance?
    Yes, a stiff leg deadlift helps a lot in improving your athletic performance.
20 Apr
Blog

Leg Curl : The Ultimate Way To Perform

The leg curl is a beginner's workout that requires you to do the exercise with a gym bench. If you are exercising at home, any common bench can be used indoors as well. With this exercise, you can easily target your hamstrings, glutes, calf muscles, and even shins to improve your flexibility and body strength.

Performing the leg curl is easy. You need to follow the steps directed to you and do what it says. In no time, you will be able to reach the body of your dreams without much discomfort. When done as part of your overall strength training program, it will also help boost your cardiovascular strength and weight management game.

Find out more while reading!

Leg curl: A light workout

The standard leg curl is one of the best ways to build strength, flexibility, and muscle growth. But that's not all. Strong hamstrings also support your strength, balance, and overall body endurance. This has a strong positive influence on your daily functions.

You can also try the variants of this workout to achieve the greatest possible comfort. The prone hamstrings and seated hamstrings are some of the ways for beginners to do this workout according to your comfort and preference. You can also try the many variations such as Gym Ball Leg Curl, Slider Leg Curl and Weighted Slider Leg Curl.

How do I do standard leg curl training?

  • Lie flat on your stomach.
  • Adjust the roller pad so that it can stretch properly a few inches under the calves. Make sure the seats aren't too high for you.
  • Now try to stretch your legs more fully. Pull your ankles close to your buttocks. Do this as much as you can.
  • Now, as you exhale, lift your feet up and keep your hips firmly on the bench.
  • Try to breathe while straightening your knees. Pull your ankles against your buttocks as much as possible.
  • Hold this for a second and gradually lower your legs.
  • Now inhale fully as you gently return to the starting position.
  • Repeat the workout for 8 to 12 reps for the best experience possible.

Variations in leg curl to improve your exercise routine

TRX Hamstring Curl

Set up a chassis trainer. This allows the handles to hang close to the floor. Now lie on your back and place your feet in the handles. So your feet should rest on them. Now lift your hips into a bridge position and form a straight line between your shoulder and knees. Now bring the handles close to you with your legs. Move your feet back up gradually, resisting the temptation to drop your hips to the floor. Repeat the workout.

Gym Ball Leg Curl

All you have to do is lie on your back with your calves on the exercise ball. Lift your hips. Roll the ball near you so your feet are on the ball. Now try again to roll the ball away.

Slider leg curl

Lie on your back with your heels on the slider. Now bring your hips into a bridge position and gradually slide your feet away from you until your legs are straight. So try to keep your hips off the floor and keep your core engaged throughout. Finally, bring your feet back up and bring yourself back to the bridge position.

frequently asked Questions

How is the curl of the exercise ball helpful?

It improves the core challenge of standard hamstring. The exercise ball device increases its value.

Is Weighted Slider Curl Training Important?

Those looking to add weights to their slider curl workout can add this to their routine. It can help you improve your hamstrings dramatically.

Are These Workouts Effective?

Yes, all of the workouts we've listed for you above are extremely beneficial. You can try any of them to decipher the benefits.

The bottom line

Leg curl workouts seem quite challenging for the first few days, but don't panic. Once you get the hang of it, the exercise appears like a cheesecake to you. Make sure you practice these workouts timely to improve your hamstrings, cardiovascular parts, and general strength.

09 Feb
Blog

Step- by- Step Guide To Single Leg Deadlift

The back chain of our body, i.e. the back of our body, consisting of the calf muscles, hips, buttocks, lower back, hamstrings, glutes and back muscles, forms a very important part of the body. These parts allow us to do many activities, such as walking, running, lounging, etc. In addition, it helps maintain balance and posture.

And that's why we have to train these parts so that our body remains continuously flexible. So we're going to describe an exercise here that takes care of our rear chain throughout their one-leg deadlift. In addition, it also helps to include our core and inclines while exercising. So this exercise is worth trying.

What is a one leg deadlift?

Typically, it's an advanced deadlift that stretches and consequently strengthens the hips, lower back, legs, and hamstrings. In addition, it also helps to balance our posture as much of this exercise is focused on balancing all of your body weight on one leg.

Benefits of the one leg deadlift:

  1. It helps in strengthening the muscles in the front and back of the body.
  2. Establish the balance in our body.
  3. Increases the strength of the legs as we have to balance all of the body weight on one leg.
  4. Helps in strengthening the core loop system.
  5. Provides improved mobility and movement throughout the body.
  6. Improves coordination between hips, core muscles, shoulders and our nervous system.

How do I deadlift one leg?

Now that we have listed the benefits of the one leg deadlift, let's explain how exactly it is performed or performed. Here we give you step by step instructions:

  1. Stand in your side profile with your legs straight and hands by your side straight.
  2. Gradually transfer your body weight to your left leg as you lift your right leg.
  3. As a result, the upper body or the upper part of your body begins to bend down.
  4. Remember not to arch or hunch your back, and your back should stay parallel to the floor.
  5. Your shoulders, hips, and core should stay straight and stiff. This is important so that you do not experience pain after exercising.
  6. Your left leg should not be completely straight with a slight bend at the knee.
  7. Keep bending over and lifting your right leg until your body forms a T position and your right leg and the top of your body are almost parallel to the floor.
  8. You should feel a stretch in your hamstrings, glutes, and quad muscles.
  9. Stay there for four to five seconds, then return to your starting position.
  10. Repeat with your other leg.

Important / critical tips to keep in mind when deadlifting with one leg:

It is just as important for you to keep these important points in mind as you understand how this exercise is performed so that you can perform this one leg deadlift without pain and change the exercise to achieve your goals. Here are some of the basic points to keep in mind while doing this exercise:

  1. As mentioned above, never arch your spine. Your spine must be completely straight and protected from injury. Continuing to curve or round your spine will result in poor posture in the long run.
  2. The raised leg should be nearly parallel to the floor. It should be in line with your torso and should be straight.
  3. At first, you may find it difficult to balance your body weight on one leg. So try to use assistance, e.g. B. a wall, a chair, or a person's hand.
  4. After a while, remove this support and try to balance your weight on your leg independently.
  5. After balancing your weight, you can increase the intensity of this exercise by holding different weights in your hand during this exercise, such as: B. dumbbells, barbells, kettlebells, etc.
  6. It is also advisable for pregnant women to only do this exercise in the first few months of their pregnancy, even without weights.
  7. You can increase the sets and reps in the future, but try to start with two sets of 5 reps each day.
  8. You can also do fewer sets if you are in pain.
  9. It is advisable to perform this exercise on a mat so it can be useful in preventing injury if you trip while balancing your posture.
  10. Be gentle with your body and skip exercise for a day or two if you experience excessive pain in your body.
  11. Take a 3-minute break between each set.
  12. If you feel like you can't do this exercise, start with the traditional deadlift and then switch to the one-leg deadlift.
  13. If you are having trouble balancing your position, try other balance exercises to help your body cope with balancing.
  14. Never over-exert yourself, and this can never be overstated. NEVER EXERCISE OVER.

And that brings us to the end of our article. Hope you understood the importance of the back chain and how the one-legged deadlift exercise can help you strengthen it. Exercising can be challenging at first, but if you practice it regularly and consistently, you will see dramatic changes in yourself. So I urge you to at least perform this exercise with the utmost discipline. Good luck!

19 Oct
Blog

A complete guide on hanging leg raises to start right away

Are you looking for an exercise to train your abs? If you said yes hanging leg lifts are the perfect fit for you. This is an isolation exercise that will help strengthen muscles and build well-trained abs. For anyone who wants to acquire their dream body, this exercise is all they need.

If you've never performed before hanging leg lifts Before you learn about it or know nothing about it, here is a complete guide. Today let's find out all about this exercise and its benefits!

The drooping leg brings advantages to be remembered

Everyone has abs, but they need to be cut out into their bodies. If you're someone who loves abs, hanging leg raises can turn out to be the trailblazer for you. This exercise is great not only for building strong abs, but also for strengthening the core of your body. As a result, it largely contributes to the hip flexors and external bevels. Under these hanging leg increases the benefitsThe fact that it involves different muscle groups in different tasks is another standout point. In summary, it can be said that the training identifies the right places in the body and works them out in need.

How do I do hanging leg raises?

If you want to purchase hanging leg increases the benefits You need to train daily immediately. All you have to do is follow the directions and go with the flow. We promise; it will work like magic for you!

1. Stand in the frame. Let your arms rest on the chair.

2. Make sure the position your arm is sitting in is firm. Identify this by finding out if you can comfortably lift your body weight off the floor.

3. Inhale as you contract your abs to prepare for the leg raise.

4. Bend your knees and lift them up. Your quads must be parallel to the ground.

5. As you lower your legs, exhale. Return to the starting position.

6. Repeat this exercise in 8 to 10 increments to reduce quality.

How do I perform hanging leg raises with twists?

If you're looking for a more advanced way to work out your abs, this exercise is the headache. The hanging leg rises with a twist is helpful not only for building strong abs in the body, but also for the oblique muscles. This is why more people are switching to this potential workout than the normal hanging leg lift. With simple tips and tricks, the exercise helps build unprecedented strength in the body. This isolation exercise is simple and easy to perform for everyone.

1. Hang freely on a chin-up bar by holding it with both hands. Your hands must be shoulder width apart and your legs straight. As soon as your body is straight. Your knees should be together. Then you can start this exercise.

2. First bend your hips and knees. Then try to pull your legs up. Lift your knees to the right and go past 90 degrees at your hips. Squeeze your obliques and abs at the top of the movement.

3. Gradually bring your hips down and return to the starting position. Repeat the movement on your left side. 4. Perform the hanging leg rises with a twist a few times to get the results you want.

How to do weighted hanging leg raises?

The weighted hanging leg raises are useful for targeting the front abs and making them stronger. It's also incredible for lower abs and frontal obliques. Don't worry, this exercise is comparatively easy to perform. If you stay consistent and practice this on a daily basis, you can be getting flat rate benefits in no time. Follow the directions and keep gaining your dream body.

1. Place an ankle weight on both ankles and press a dumbbell on your feet. Hold a chin-up bar with an overhand grip. This is your starting position.

2. Now breathe out gradually. Bend your knees and bring your legs towards your stomach. Hold to contract.

3. Now return to the starting position while inhaling.

4. Repeat the process lift weighted hanging legs for immediate benefits.

The drooping leg offers alternatives for you

While performing the hanging leg hang is not at all daunting, some issues can arise. If you don't want to practice the exercise, don't worry. We have something in store for you to help you reap the benefits without practicing the exercise. Let's look at a few hanging leg increases alternatives to you.

1. V-Sit

If you want to activate the rectus abdominis and iliopsoas, V-sit is perfect for you. First, lie on your back with your arms outstretched. Your legs should be one of them. Crunch your hips by lifting your legs straight up. Raise your upper body and arms at the same time. At this point, do not round your back or lower your knees as this could result in injury. Try to touch your toes with your hands. Return to the starting position, press your back to the floor and repeat the exercise.

2. Lying hips rise

If you want to build hanging leg lift absthis alternative can help a lot. Press your hands on the floor and bring your hips and legs in control. Remember not to swing them as you could injure yourself. Once you've done that, lay your head on the top. Hold the handles on top of the bench and press your back into the padding. Squeeze your legs together as you lift them up. Lower your body in control and repeat the exercise.

Take that away

These were some of the most important details hanging leg lifts you had to know that. We hope this article helps you get your dream body and strong abs soon!

FAQ

1 are hanging leg lift abs helpful?

Yes. The hanging leg lift abs are strong.

2. Is this exercise useful?

Yes. If you follow the directions carefully, this exercise can produce numerous far-reaching results.

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