gracilis Archives | Weight Training Guide

Assisted inverse leg curl with lat pull-down machine exercise

Assisted inverse leg curl on lat pull-down machine

2 Minute read

4,146 Views

Activating your knee flexors, especially your hamstrings, the assisted inverse leg curl with lat pull-down machine can be dangerous.

Inverse leg curl on lat pull-down machine

3 Minute read

7,727 Views

2 Comments

If you don't have access to a leg curl machine, try the inverse leg curl on lat pull-down machine, an isolated pull exercise that targets your hamstrings.

Inverse leg curl

3 Minute read

13,012 Views

2 Comments

The inverse leg curl (aka bodyweight or Nordic hamstring curl) is useful for working your hamstrings in the absence of a leg-curling machine.

Stability ball leg curl

2 Minute read

10,028 Views

1 comment

Use the stability ball leg curl to work your hamstrings in the absence of a leg-curling machine. To make it more difficult, perform it with one leg.

Cable vertical Pallof press

2 Minute read

16,137 Views

3 Comments

The cable vertical Pallof press is a brilliant functional exercise for strengthening your core’s ability to resist lateral flexion forces. Use it to develop a...

Side plank hip adduction

2 Minute read

21,426 Views

2 Comments

The side plank hip adduction is a decent exercise that you can use at home to strengthen your core and work your inner thighs.

Cable hip adduction

2 Minute read

15,953 Views

4 Comments

Tone your inner thighs with the cable hip adduction, an isolation and pull exercise that targets your hip adductors (adductor magnus, longus, and brevis).

Barbell sumo squat

2 Minute read

28,511 Views

3 Comments

Great for inner-thigh development, the barbell sumo squat is a compound exercise that targets your quadriceps and, to a lesser extent, your gluteus maximus.

Bodyweight sumo squat

2 Minute read

19,466 Views

2 Comments

Great for beginners, the bodyweight sumo squat is useful for learning the very basics of squat form (keeping your torso upright, knees out, and head up).

Dumbbell sumo squat

2 Minute read

44,644 Views

1 comment

The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.

Dumbbell leg curl

2 Minute read

19,529 Views

1 comment

The dumbbell leg curl is useful for working your hamstrings when you don't have access to a leg curl machine. Learn how to make it as effective as possible.

Kneeling leg curl

2 Minute read

11,262 Views

1 comment

Target and build your hamstrings with the kneeling leg curl, an isolation pull exercise. Your gastrocnemius, gracilis, sartorius, and popliteus act as...