Activating your knee flexors, especially your hamstrings, the assisted inverse leg curl with lat pull-down machine can be dangerous.
Tag: gracilis
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.
The inverse leg curl (aka bodyweight or Nordic hamstring curl) is useful for working your hamstrings in the absence of a leg-curling machine.
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.
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...
The side plank hip adduction is a decent exercise that you can use at home to strengthen your core and work your inner thighs.
Tone your inner thighs with the cable hip adduction, an isolation and pull exercise that targets your hip adductors (adductor magnus, longus, and brevis).
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.
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).
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.
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.
Target and build your hamstrings with the kneeling leg curl, an isolation pull exercise. Your gastrocnemius, gracilis, sartorius, and popliteus act as...
![Exercise name: Smith machine squat
Exercise type: Compound push
Target muscles:Â Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius [deep], Rectus Femoris)
Synergists:Â Gluteus Maximus, Adductor Magnus, Soleus
Dynamic stabilizers:Â Hamstrings, Gastrocnemius
Important stabilizers (not highlighted):Â Erector Spinae, Rectus Abdominis, Obliques
Detailed instructions and videos on my website, weighttraining.guide.
NOTES
The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.
Although great for allowing you to safely squat heavy weights, this exercise is not as beneficial as is the barbell squat because the latter recruits more stabilizer muscles and helps to improve your balance and coordination.
Keep your feet flat and your torso upright.
Keep your feet and knees pointing in the same direction.
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