T Nation

Leg Curls with Free Weights?


#1

I've read that it's important to do SLDL and leg curls b/c they hit different part of the hamstring. What do you guys do if you work out of your garage for hamstring developments?


#2

You can do leg curls with free weights. Just hold a DB between your feet.


#3

There are benches that you can add a leg extension attachment to. The one for my bench is like 99 bucks.


#4

Can you rig up some sort of way to do Glute/Ham Raises?


#5

The leg extension attachments usually don't have any adjustments to fit my legs right.

What do you guys use to hold your feet for Glute/Ham raise if you don't have a workout partner?


#6

The knee pads on a lat pulldown.


#7

I would go with it this route if you are short on money. Spend $30 at Wally World. Get a $10 doorway chin up bar. It comes with 2 sets of brackets. Also pick up a Set of exercise mats for $20. It is a set of 6 mats. Stack the mats in your doorway. Measure a spot for the chin up in your doorway that is a about a few inches above the mat. Now...........use it for doorway Ham/Glute Raises. Best you can get without using a bench. My only other thought would be to get a heavy ankle weights and strap both to the same leg and do standing leg curls but I would really go with the 1st option. Very cheap, ultra effective.


#8

Or get some mini bands and use those for leg curls.


#9

I do GHRs in my rack, and I have a leg ext./curl attachment as well.


#10

I've known a buddy to use a bench and do laying leg curls with a full paint bucket. Not the best becuase you have to pad the handle a lot to protect achilles, ROM is pretty limited, and it's a bit awkward. But, if there's no other option for now, it'll do.

Probably a better suggestion is laying towel curls. Add a weight plate or more on the end of the towel and this gets really hard. Also, you probably won't have the towel on a slick hardwood surface like pussy in the vid. video for form.


#11

I have a power rack. How do you set it up to do GHR?


#12

..Or use a (gulp) fitness ball under your heels


#13

That would work too. My only issues are
1) how would you progress off a physio/swiss/fitness/wtf ball? With the towel it's easy to add a stack of plates on the edge of the towel and...
2) I don't think many people here have a ball in their garage gym. I may be mistaken, but I've always viewed it as more of a cardio warrior's tool (although, I'll admit i like to do dips with my feet on a ball on occasion)


#14

It's much easier to go heavy on these if you have someone to assist with getting the dumbell between your feet though.


#15

...."pussy". You're so hardcore!!


#16

Kind of hard to explain but,

I set the pins at a level that allows me to put my bench bar across them with a few inches between the bar and my actual bench. I then slap on 225 so the bar wont move...I put the end of the bench directly under the bar. I lay the bench so it creates a T shape with the bar, hang my feet off the bench and lock them under the bar, and then do them on the bench so in case I ever failed, I fall onto the bench and not the ground....a little confusing...maybe I'll get a video up soon.


#17

Just had to post this: