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Leg Fitness Exercises on Equipment: Roman Chair, Leg Curls and Squats

At the age of 42, Rajinder has again started pushups. Join his journey and become fit at 40.

Roman chair, seated leg curls on machines and performing squats on the squat machine help build up strength in our legs. These exercises can be done by both men and women. All these exercises help you in increasing the strength and overall fitness of your legs and also stimulate ankle, butt, hip, calf, thigh, hamstring and knees. When you are in the gym, you need to do these exercises utilizing proper technique so that you get the maximum benefit from each set of exercises. Weight training for legs is really strenuous but when done, the results are awesome.

Leg Fitness Freaks, Vote Here

Learn to Use Roman Chair Effectively?

The famous Roman chair is one of the most comprehensive ranges of fitness equipment to exercise quads, gluteus and legs with or without weights. Roman chair machine comprises basically of a long bar against the ground holding its legs. Leg strengthening exercises performed on the Roman chair are simple and effective. The major difference between sitting on a normal chair and sitting on a Roman chair is that on Roman chair, your feet get a grip on the apparatus and there is no backing for support so that you can move your back and legs freely on the machine at different angles. Roman chair helps the body to maintain proper posture and balance that is particularly necessary to work on muscles of the legs. A famous position of exercise to tone up leg muscles is to gather your feet on the metal platform that is at the base of the machine. Also, when doing Roman chairs, your arms should lie on your chest to avoid unwanted upward movement while doing this exercise so that all the pressure of movement is put on your legs.

Learn to Use Seated Leg Curl Machine Effectively

Leg curl is an exercise that is done sitting on a fitness machine with legs outstretched, ankles resting on a pillow or pad and hands gripping on the sides. This can also be done with or without weights on the machine. You have to take a deep breath when your legs are straight and up and exhale air when the legs are flexed and down at the end of each movement. This great exercise works your hamstrings in depth and to some extent your gastrocnemius muscle. You can also make certain variants within the same concept of exercise to affect different types of leg muscles. One of the variants is to do it with your feet dorsiflexed, shifting some work on your gastrocnemius muscle. You can also perform the exercise with your feet in length, so the major effort goes on the thighs and hamstrings. One important thing to remember is that you should do all these exercises with repetitions only before carrying out as part of a consecutive series.

Seated leg curl machine

Seated leg curl machine

Learn to Use Alternate Leg Curls Machine

Alternate leg curls are performed with arms resting on the support and knees down on the cushion. In the beginning, it should be done without weights and then slowly increasing the weight as you train. You have to take a deep breath when starting and exhaling air at the end of each movement. This exercise works on the hamstrings and buttocks. Consistent practice of this exercise will tone up the muscles of your legs and buttocks. This exercise also helps in improving postural problems. For beginners, it is advisable to only do 10 repetitions per leg. After getting used to the pace of this exercise, the repetitions can be converted into consecutive series. At any time during the session, if you experience any pain in the legs or buttocks because of extensive bending, it is best to stop the exercise immediately and consult your personal trainer or gym coach.

Learn to Use Squat Machine

A squat stretch is performed on the machine, legs outstretched in front of you, ankles stuck in the cushions or pads and hands gripping in front of you on both sides on the machine rod. In this exercise, you need to flex both your legs simultaneously trying to touch your buttocks with your heels. At the end of each movement, you have to return to the starting position. This exercise works the hamstrings, gastrocnemius and popliteus. Furthermore, flexion of legs causes external rotation of the feet, exercising other muscle groups. You can also make a variation of the squat exercise by flexing alternate legs.

It is important to note that a beginner should concentrate on doing these exercises efficiently and correctly and do them without weights and less repetitions and as you get trained and get more experienced without weights, you can pace up the training with weights and more repetitions or series.

Above were some important exercises that you can add to your daily routine. If you like you can also buy Roman chair, leg curl machine or squat machine and also a variety of other famous gym equipment online. You just need to learn how to use appropriate gym equipment and machines to perform these exercises efficiently.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2010 Rajinder Soni


Rajinder Soni (author) from New Delhi, India on August 27, 2013:

Thanks for your comment friends. I am so sorry. I am replying after so many days. There are loads of comments I need to reply to.

Chris Montgomery from Irvine, CA on November 10, 2011:

Good hub soni2006. Good exercise selections and great pics :-)

Rajinder Soni (author) from New Delhi, India on May 09, 2011:

Thanks a lot for your review of this hub friend.

DePuy Pinnacle recall on April 26, 2011:

Thank you Soni for this information. Leg exercises are so important, especially for those who have defective hip replacements from the DePuy Pinnacle recall, that need to strengthen their legs, hips, and improve their overall health. Thanks again for sharing!

Rajinder Soni (author) from New Delhi, India on April 18, 2011:

Scroll to Continue

Thanks for reading this hub in detail.

DePuy Pinnacle Recall on April 18, 2011:

Thanks for sharing this great hub! I'm trying to make sure that my exercises are targeting the right muscles around my hips.

Rajinder Soni (author) from New Delhi, India on March 12, 2011:

Thank you so much health store for your valuable feedback.

health store on November 11, 2010:

Nice Hub soni, very eye catching images nicely done

Rajinder Soni (author) from New Delhi, India on March 17, 2010:

Thanks a lot Veronica, Sandy, and artrush for your comments and support.

artrush73 on March 17, 2010:

Nice hub :) the pics are cool :)

Sandy Mertens from Wisconsin, USA on March 17, 2010:

The women didn't do anything for me. LOL Very useful information.

Veronica Allen from Georgia on March 17, 2010:

Great hub soni. It was chocked full of useful information. I love the layout as well.

Rajinder Soni (author) from New Delhi, India on March 17, 2010:

Thank you so much sudarshan for leaving such an incredible info on building good legs. The information you wrote regarding Stairmaster is excellent. I agree that it is a magical machine and is used by various fitness freaks around the world to build strong and muscular body. I am glad that a fitness freak and gym coach has visited and found something useful on this hub.

sudarshan on March 17, 2010:

well. whatever u have mentioned above make up a good leg-exercise regime n im sure one can achieve good results by doing all these exercises, but besides all this, i would like to mention a couple of things, like lunges, stiff-leg deadlifts n standing/sitting curl raise which can aid achiving good legs/things. i would also like to mention one machine that can do a magic to anyone fitness level n that is stairmaster.. this one machine can help to achieve a complete lean, strong, n muscular body from things to overall toned body. Rest, to achieve a good physique it all depends on one's strong determination and mindset. good luck for all fitness freaks..

Rajinder Soni (author) from New Delhi, India on March 17, 2010:

Yes you have to wake up Sangeet. There are plenty of benefits of exercising and maintaining physical fitness, you just need to enroll in a gym or something and utilize proper resources like exercise machines, etc. to keep yourself fit. I know it is not very easy for a procrastinator to think about exercising on a frequent basis but a pot fills up from drop-drop of water and I will keep on writing articles on fitness and exercise to wake you up and people like you who know that they can do but need motivation, guidance, and training.

sangeetjass on March 17, 2010:

Really the most important thing is to get the right motivation to continue exercising.....and if hubbers like you keep on emphasizing on the benefits of exercising...i think i will have to wakeup and exercise now.....

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