5 isolation exercises for legs that are insanely effective
TRANSCRIPT
5 Insanely Effective Isolation Exercises for Legs
Want to build legs of steel. Legs are the foundation of your overall physique still you must have
noticed several buffed dudes with skinny legs.
Even when I started off I hardly used to train my legs and used to make stupid excuse like: “I
don’t want my legs to be buffed,” “I want to stay flexible so I don’t need to train legs,” and the
worst “Squats are bad for my knees.”
Dumb. Isn’t it?
Trust me, whether if you want to lift super heavy weight in squats or deadlifts or build thighs
which will make you look great in summer, you need to have a great set of legs.
If you always dream of those wheels of steel which looks great in swimming trunks, The
Workout Magazine lists the most effective Isolation Exercises for Legs. Isolated exercises are
the ones that focus primarily on working one muscle in isolation. If you want to strengthen your
weak muscles or want to develop a muscle which looks aesthetically beautiful and sculpted then
you must go for isolated exercises.
Machine Leg Curl
The leg curl mostly performed out on a machine either sitting or lying face down on Leg curl
machine. This exercise majorly targets our hamstrings and working out these muscles balances
the development of quads which is your major leg muscle.
How to perform machine leg curl Position 1:
Align your knee joint with the machine pivot
Place your ankles on the pad of the moving arm
Step 1:
Select your desired weight from the machine stack and sit on the machine. Adjust the moving
arm of the leg curl machine so that it doesn’t slide up to your calves. Position the lap pad above
your knees.
Position 2:
Keep the pad behind your ankles
Step 2:
Bring the moving arm back in a slow and smooth motion to contract your hamstrings fully, and
then return it gradually to your starting position. Keep your back stable against the seat.
Variation to Machine Leg CurlPulley Leg Curl
You can carry out a similar exercise using a cable pulley machine. Performing leg curl using
cable pulley machine is more challenging as you have to stabilize your whole body and you are
not in a fixed position like in leg curl machine.
Attach an ankle strap to your ankle and ensure that the knee of your moving leg points down so
that your hamstring pulls your heel towards your glutes. Make sure that you move slowly and
take slightly longer time to lower your leg than to raise it.
Machine leg extension
Target Muscle: Quadriceps Rectus femoris, Vastus lateralis, Vastus intermedius, Vastus
medialis
Machine leg extension is the exercise which isolates the quads (the largest muscle group in
your body). Quads also help in straightening the knees, so this exercise can protect your knees
or assist with recuperation after a knee injury.
How to perform Machine Leg Extension Position 1:
Grip the handles for stability
Bend your knee to a 90degree angle
Place your feet under the pad
Step 1:
Select your desired weight from the machine stack and sit on the machine with your back
against the pad. Adjust the moving arm of the machine which is comfortable for your lower leg.
Position 2:
Using a slow and steady movement (no jerking) – bring your lower leg up and continue the
movement until your legs are parallel to the floor and then return to the starting position.
Hip abductor
Target Muscle: Gluteals Gluteus maximus, Gluteus medius, Gluteus minimus, Tensor
fascia latae
This exercise isolates the glute muscle which is located on the outside of your thighs and the
buttocks. If you want a stronger hip muscle which is less prone to injury and is a useful addition
in sports disciplines, hip abductor is the exercise for you. This exercise is beneficial for golfers
because these muscles help shift body weight during the golf stick swing.
How to perform hip abductor Position 1:
Place your feet on the supports
Step 1:
Set the desired weight on the machine weight stack. Sit and adjust the height of the seat on the
machine so that the sides of your knees rest comfortably against the pads.
Position 2:
Step 2:
Sit in a comfortable position and press your upper body back into the seat and tighten your abs
or core for stability. Now push out slowly against the pads to achieve a full range of movement
while breathing freely and push out as far as possible before returning.
Hip adductor
Target Muscle: Adductor magnus (deep muscle), Adductor longus
Want to build a strong inner thigh? Hip adductor is the exercise which develops the muscles of
your inner thighs. Opposite to the abductors, hip adductors pull your legs together. These two
exercises are done one after another to eliminate muscle imbalance, which can cause injury.
Step 1:
Select your desired weight on the machine weight stack. Sit on the machine and adjust the
height of the seat so that your knees rest comfortably against both pads.
Position 2:
Step 2:
Now grip the side handles firmly to stabilize your upper body and steadily push your legs
against the pads to bring them together. Make sure not to jerk your knees and bash the pads
together and in a controlled form allow the pads to return to the starting position. Make sure to
keep your core muscles under stress throughout the movement.
Conclusion
Incorporating isolation exercises in your program will help you build a more aesthetic and
defined look. Make sure that you add one good isolation exercise for every body part per
workout to add details in your muscles. Do subscribe to our website as we will discuss isolation
exercises for other body parts in our upcoming posts.
Source: 5 Insanely Effective Isolation Exercises for Legs