Home Made /Lower-Price Leg PRess Alternative

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Yonatan777
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Home Made /Lower-Price Leg PRess Alternative

Postby Yonatan777 » Fri Mar 25, 2011 4:44 am

I have been wondering if anyone here knows a low-priced alternative to the leg-pressed machine? I know dead lifts can work this area, but it is one exercise I like to avoid, because of fears of lower back injury. Perhaps, my fears are unfounded, but I try to limit deadlifts, overall. Anyway, I was wondering if anyone knows of alternatives to leg presses. I was thinking perhaps some type of resistance band exercise. I know Ross lists some of these in his book. I would like to develop stronger and more musclar hamstrings, but I am not sure about the best set of exercises to accomplish this. What low-tech systems have others devised or types of exercises do people do to develop power in the back of the legs?
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ape
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Re: Home Made /Lower-Price Leg PRess Alternative

Postby ape » Sat Mar 26, 2011 12:57 am

squat and deadlift covers the vast majority of what you are looking for

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Vic_Vega
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Re: Home Made /Lower-Price Leg PRess Alternative

Postby Vic_Vega » Sat Mar 26, 2011 7:53 am

Image

Image
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eowdaoc
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Re: Home Made /Lower-Price Leg PRess Alternative

Postby eowdaoc » Sat Mar 26, 2011 8:00 am

glute-ham raise > leg press
any variation of squat > leg press
any variation of deadlift > leg press

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Stephen Gray
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Re: Home Made /Lower-Price Leg PRess Alternative

Postby Stephen Gray » Sat Mar 26, 2011 11:28 am

eowdaoc wrote:glute-ham raise > leg press
any variation of squat > leg press
any variation of deadlift > leg press


Agreed, but that doesn't mean the leg press doesn't make a useful assistance exercise. Also, the glute ham raise won't do much for your quads, which the leg press addresses directly. My deadlift and squat both went up when I started leg pressing.
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Brooklyn_teacher
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Re: Home Made /Lower-Price Leg PRess Alternative

Postby Brooklyn_teacher » Sat Mar 26, 2011 1:45 pm

I think the leg press is a perfectly appropriate addition to any workout, especially as a finisher. It's a great way to exhaust your legs after your primary lift is done with.
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cosmoose
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Re: Home Made /Lower-Price Leg PRess Alternative

Postby cosmoose » Sat Mar 26, 2011 2:04 pm

Lunges? Box step-ups or step-downs? Pistols? There are lots of free weight exercises that work the quads and glutes. One of the more creative is the hip belt squat:

Image

No lower back (or any upper body) load there.

But I guess if you want the load-it-heavy-the-machine-will-save-me effect of a leg press device, you'll have to build one. Make sure it has stops that prevent you from getting squished. For the loads a strong person can leg press, you'll probably need to bust out the welder and find some steel tubing. Post up when you've got it!

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The Watchman
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Re: Home Made /Lower-Price Leg PRess Alternative

Postby The Watchman » Sat Mar 26, 2011 5:18 pm

Trap bar. Mark Rippetoe described it as a leg press with the weight in your hands.

A trap bar deadlift is much better than that (esp if done from a deficit) - it's almost a squat substitute.

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Stephen Gray
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Re: Home Made /Lower-Price Leg PRess Alternative

Postby Stephen Gray » Sat Mar 26, 2011 5:38 pm

Second the trap bar.
Perseverance is like erosion: given enough time, it conquers everything. -- Istari101

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Vic_Vega
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Re: Home Made /Lower-Price Leg PRess Alternative

Postby Vic_Vega » Sat Mar 26, 2011 5:44 pm

ANYTHING BUT THE LEG PRESS! DEAR GOD NOT THAT, FOR THE LOVE OF ALL THAT IS GOOD AND PERFECT IN THIS WORLD!

*If you try to build that leg press thing, let me know how it works out.
I got my eye on you, Julian...I'm watching you like a shit-hawk.

"Oh I see...we're playing prison rules, huh?"

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