Alternative to leg ext/curls?

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    Alternative to leg ext/curls?


    I found out yesterday that the ONLY leg extension/curl machine in my antiquidated gym has broke. I doubt they will fix that machine in the near future. So now my question is... what options do I have for substituting the leg ext/curl superset segment in my routine? The only other leg machine is a seated leg press. I've got a power rack and barbells/dumbells of course.

    Should I sub in a squat variation? Or perhaps lunges?

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    How about:
    Squats/Front Squats
    and
    Stiff Leg Deadlifts

    You can also move your foot position to the very top of the plate on the leg press to get more focus on the hamstrings.
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    Quote Originally Posted by gaijininjapan View Post
    I found out yesterday that the ONLY leg extension/curl machine in my antiquidated gym has broke. I doubt they will fix that machine in the near future. So now my question is... what options do I have for substituting the leg ext/curl superset segment in my routine? The only other leg machine is a seated leg press. I've got a power rack and barbells/dumbells of course.

    Should I sub in a squat variation? Or perhaps lunges?
    With out a doubt, straight leg dead lift.
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    I stopped doing extensions and curls ( The back of my left knee starts aching) and started doing lunges instead, with a 45 plate in each hand so far, and I've been feeling it all around.

    So I would add this if you don't do them already, I spose.

    But I'm going to get back to the curls when I can do them without aches.
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    I like the targeting of the hams w/ a straight leg DL, but I'm afraid that my back won't be able to support the weight since I workout my back the day prior.

    I start that day's routine w/ hack squats and seated calf super set. Next is leg ext/curl superset, which I need to replace... hmmmm... any other ideas?
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    I would go with lunges and the aformentioned putting your feet high on the legpress to involve hams more!!! Worked well for me!
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    Quote Originally Posted by waynaferd View Post
    I stopped doing extensions and curls ( The back of my left knee starts aching) and started doing lunges instead, with a 45 plate in each hand so far, and I've been feeling it all around.

    So I would add this if you don't do them already, I spose.

    But I'm going to get back to the curls when I can do them without aches.
    Walking lunges with DBs are good in my book.
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    Quote Originally Posted by Killerkanadia View Post
    Walking lunges with DBs are good in my book.
    I like these as well. Also single leg/pistol squats, step ups if you have a box.
    Ghetto ghr's for hams. Hip thrusts for glutes.
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    That machine breaking may be the best thing to happen to your leg development.

    Look into rumanian deadlifts for the hams. Unike stiff leg, the back is straight and there is a slight bend at the knee.

    You can do split squats for the glutes and quads and superset this with swiss ball leg curls.

    Br
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    Quote Originally Posted by ZiR RED View Post
    That machine breaking may be the best thing to happen to your leg development.

    Look into rumanian deadlifts for the hams. Unike stiff leg, the back is straight and there is a slight bend at the knee.

    You can do split squats for the glutes and quads and superset this with swiss ball leg curls.

    Br
    I started using the machine 2 weeks ago... used it twice. I just started the Layne Norton routine. Not that I really need more size in my legs though.

    Thanks for all the suggestions. I think I'll go with the lunges and a high position on the seated press.
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    Quote Originally Posted by Turk1976 View Post
    How about:
    Squats/Front Squats
    and
    Stiff Leg Deadlifts

    You can also move your foot position to the very top of the plate on the leg press to get more focus on the hamstrings.
    x2 in dc they call it a sumo press
  

  
 

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