7 leg curl alternatives to build muscles and gain strength | XpertsReviews.com

When it comes to building powerful and powerful legs, there is no shortage of exercises to choose. Gymnasium lovers often count on conventional movements such as leg buckles and leg extensions to target specific muscles, especially hamstrings. Although effective, these exercises can sometimes put unwanted stress on the knees, especially when performed with heavy goods vehicles or bad shape. This is why it is important not to count solely on them. Whether your goal is to gain muscle or strength, there are many leg loop alternatives that are just as effective. These exercises can help strengthen your legs while being softer on your joints.

What is the exercise of the leg loop?

The lying leg buckle is an isolation exercise that mainly targets hamstrings and calf muscles. This is a big decision to include in any lower body drive, especially if you want to strengthen the back of your thighs. Before knowing the alternatives of legs, learn to perform them with a machine:

• Lie face down on the closure machine with your legs with your legs completely extensive. Adjust the cushion so that it rests just above your heels, at the back of your lower legs.
• Hold the handles or sides of the machine for stability. Keep your hips and your chest flat against the bench.
• Tighten your basic muscles to maintain an appropriate shape and support your lower back.
• Slowly fold your knees and lift your heels to your glutes by contracting your hamstrings.
• Hold the upper position for a few seconds to completely start the hamstrings, then lower the weight with the control.

Perform 3-4 sets of 15 repetitions.

Advantages of the exercise of the leg loop

The strong legs are important because they support our daily activities such as walking, the rise of stairs or even simply long periods. The leg loops are an excellent exercise to help strengthen this force. They mainly target your hamstrings, the muscles at the back of your thighs, which are often overlooked. The strengthening of these muscles can cause better muscle tone and better growth, according to a study in Medicine and science in sports and exercise. They also work on calves, in particular a muscle called gastrocnemian, which contributes to improving balance, mobility and injury prevention. In addition, leg curls are an excellent addition to the day of the legs alongside squats or leg presses. But you can always look for alternatives in the legs.

Side effects of the exercise of the leg loop

There are reasons why you should look for legs of legs. Although the leg curls are safe and effective, they can put tension on the knees and lower back, especially if they are made with an inappropriate shape or too much weight. The fixed movement can also limit natural joint movement, increasing the risk of discomfort and injuries. People with existing knee problems can in particular find it uncomfortable. This is why it is intelligent to add leg alternatives to your daily drive routine to avoid stress on joints and improve more functional movement.

Leg buckle alternatives

This exercise works on the back of your legs – the hamstrings and the calves – while also activating the glutes for more strength. But as he can filter the knees, many people are looking for alternatives in legs. Here are 7 exercises you can try:

1. Curl of the dumbbells

• Start by sleeping against the ground on a bench, holding a dumbbell between your feet.
• Keep your legs completely extended and your hips flat against the bench.
• Slowly fold your knees to bring the dumbbell to your glutes.
• Take a break at the top, tightening your hamstrings.
• Lower the dumbbell down to the starting position.
• Repeat for 3 to 4 sets of 12 to 15 repetitions on each leg.

2. Curl in lying bands

• Lie on your back with a resistance strip in a loop around your ankles and anchored at a fixed point.
• Keep your legs straight and your feet bent.
• Fold your knees slowly to complete your feet to your glutes, feeling tension in your hamstrings.
• Take a break at the top for a second and compress.
• Return slowly to the starting position and repeat.
• Perform 3 to 4 series of 15 to 20 repetitions.

3. Barbell lifted from the ground

• Stay with your feet with the hip width, the dumbbell above your foot, to make one of the best alternatives of leg buckle.
• Fold to your hips and your knees to grab the dumbbell with hands slightly wider than the shoulder width.
• Keep your back straight, the chest and the nucleus engaged when lifting the dumbbell by extending your hips and knees.
• Lower the dumbbell down by pushing your hips, maintaining a straight back.
• Perform 3 to 4 series of 6 to 8 repetitions.

4.

• Sit on the floor with the upper back against a bench and a dumbbell resting on your hips.
• Roll the dumbbell in the position and place your feet flat on the floor, wide of the hip.
• Press your heels and push your hips upwards, tightening your glutes and hamstrings at the top.
• Lower your hips down in a controlled movement.
• Repeat for 3 to 4 sets of 12 to 15 repetitions.

Read also: Do you want lean legs? Try squats, slots, fast walking and more

5. Curl with hamstring of stability

• It is one of the best alternatives in legs. Lie on your back with your feet on a stability ball and your straight legs.
• Lift your hips from the ground, by engaging your glutes and your nucleus.
• Roll the ball to fold your knees, keeping your hips high.
• Break when your knees are folded, then slowly roll the ball.
• Perform 3 to 4 series of 12 to 15 repetitions.

6. Pont to one leg

• Lie on your back with one folded knee and the other leg extended.
• Push the folded leg heel to lift your hips from the ground, forming a straight line from the shoulders to the knees.
• Press your buttocks and hamstrings at the top.
• Lower your hips down and repeat for 12 to 15 repetitions before changing the legs.
• Perform 3 to 4 sets per leg.

7.

• Stay with your feet at the open hip, holding a dumbbell or the Kettlebell in one hand.
• Keep a slight turn in your standing leg, load your hips and lower the weight to the ground.
• Keep your back flat and engage your kernel when spreading your free leg behind you to make these leg alternatives.
• Return to the starting position through the heel of your standing leg.
• Perform 3 to 4 sets of 8 to 10 repetitions on each leg.

So what are you waiting for? Try these alternatives of legs and gain a global strength of the lower body!