Leg Exercise Puns

I recently saw a tik tok of a guy filming a girl doing hip raises on a bench and was kinda like “Wow…just taking up a whole bench just for that?” Many women were upset in the comments but it seems like some people agreed with him?

I’m somewhat new (2 months) to lifting and it’s already intimidating walking into a male dominated area of the gym…but seeing this- is this really the attitude? Are people upset when I use a bench for (for example) split squats and hip raises? I mean I guess I could use something that’s a similar height but I was taught to do them on a bench.

Would it be polite to use something else rather than a bench?

Edit: thank you to everyone for their input!! I’ve gathered that as long as I don’t use a chest press / squat rack bench, spend a shit ton of time at the bench doing curls or something, or use it as a table for my shit I’m good :) thank you! I’m an anxious person in my every day and entering what I believed to be a male dominated space was hard for me but your replies let me know I’m welcome!

##tl;dr: https://youtu.be/DmiMI62lmWM

Why do reverse nordics in the first place?

Today's write-up and video is all about the reverse nordic curl, what it is, why you should be doing it and how to get your first one!

First of all, why should we even consider doing the reverse nordic at all? There's actually a very good reason for for it.

##Quadriceps Anatomy Your quadriceps are comprised of four muscles, three of them, vastus medialis, intermedius and lateralis act exclusively to extend the knee - his is because the vastus group only cross the knee, a muscle that only crosses one joint is known as monoarticulate.

The fourth quad, rectus femoris, is biarticulate, or it crosses both the hip and the knee and acts to extend the leg as well as being one of the primary muscles involved in flexing the hip. Put simply, when the rec fem contracts, it is going to either flex your hip, or extend your knee.

Let's use the squat as an example, although this is true any time both our knee and hip are flexed: at the bottom position, to stand out of the squat, I need to contract my quads to extend my knee whilst simultaneously extending my hip to finish standing. But remember that the rectus femoris wants to actually flex the hip as it straightens the knee, and it creates a lot of hip flexion torque when it does this.

We have a problem here: if my rectus femoris powerfully contracts from this position, it will straighten my knee, but at the same time it will try to pull my torso further forward into hip flexion, which is not how you stand up out of a squat! To be able to stand up out of a squat, or a lunge without fighting our own muscles, our central nervous system has to get involved.

Our brain is smart, so what it's going to do is preferentially use the quads aren't going to pull our hip forward as they contract - so the workaround is the CNS preferentially recruits the three vastus quadriceps, because they only extend the knee, and do nothing at the hip. (

So the moral of the story is that squats, lunges, leg presses and other exercises that require the quads to straighten the knee while the hip is flexed are great for training the the vastus group, but those movements do not create enough mechanical tension in the rectus femoris to induce hypertrophy. Or in other words, if your rec fem to grow, you need to train it directly .

Meatloaf once said 2/3 ain't bad, but in this case, working 3 out of 4 quads is bad - or at the very least you don't want t

I've always been very self-conscious of my legs, and I'm still embarrassed talking about it, but ever since I was a kid, I've had these giants calves, tibialis, and quads. When I am shopping for jeans, straight leg starts looking borderline slim or skinny fit. My father is a gym rat, yet he has the stereotyped buffed upper body with "toothpick legs".

I don't exercise, I only go for neighborhood walks a few times a week, yet my legs look like this . I realize I'm fat, yet even when I'm not flexing my legs, they are far from squishy. I constantly have to do myofascia release all over my legs for shin splints and muscle spasms.

I'd like to know why this is other than simply saying genetics.

I can do squats but my knees can't handle lunges ( i am doing them the correct way)

Also i have been working out my forearms/arms/shoulders for around a week now :)) and i am pretty sure i am starting to see some changes in my forearms!!

Hey everyone, hope you're crushing it. So I've contracted golfer's elbow in both arms, it's been two months now and is still hurting, I'm trying to rehab it but I'm now realizing how much time it takes.

During the meantime I'm alternating my training days between a rehab day and a leg & core workout. I've got ir covered for the leg part but I can't really find suitable exercises that I like for the core. Before my injury I was doing only hanging leg raises, hanging tussian twists, skin the cat and L-sit routine for the core. But now all 3 cause me flare ups so better avoid them for now. Could you have suggestions for core exercises that do not involve the arms ? Ab wheel, oblique plank, drgaon flag all aren't feasible right now for that reason. Here's what I've tried :

1- Hollow body hold : ok that's the only one I like on that list. I'm going to keep it, it's not that difficult but I like the grind of pushing my time more and more. But still it's static and I can't find something dynamic.

2- Hollow body crunches : I hate those. I now calisthenics movement ranked them 1st in their best abs exercises video, but honestly I can't scale the difficulty and I find them extremely boring and even akward. How to

3- Reverse crunches : I don't dislike it. I like the feeling even. But how do you really make that harder ? Because it isn't hard at all honesty. I'm combining it with candle raises (when you move your legs towards the ceiling) to make it more challenging what do you think of that ?

4- Heel taps/Russian twists : only thing I found for the obliques but boy is it easy. not very challenging in comparison to the hanging version or the oblique plank crunches.

5- V-up : I feel like it's more a cardio exercise than an ab exercise ? I haven't really implemented it to be honest, what do you think about this ? Is it worth the inclusion ?

thanks for your help

Basically title. We will be getting a trailer soon to tow our LO. Any exercises to make it easier? We’ll also be starting to ride again after a long hiatus. Cheers :)

My husband bought me an under desk cycle machine for Christmas. I've just started using it. I did about 30 minutes of fairly slow cycling whilst working yesterday, so almost nothing really - last night I had horrific leg cramps. Shin cramps, the tendon on the outside of the leg along the shin, then woke up at 5am with calf cramps and couldn't get back to sleep.

I'm assuming it's related to the way I'm using my muscles under my desk - stretching them out in a way I haven't for a long time.

Any tips on how to continue this exercise but not be up all night with leg cramps? Is this normal? There's very little exercise I can do other than walking (I can walk for several hours at a slow pace and never get cramps) but now I'm scared to continue.

I'm not dehydrated but I will up my water today just in case.

Hi all,

I've watched through and noted a whole load of Athlean-X youtube videos over the last few days, trying to make a 5 day split (sadly he doesn't seem to offer anything pre-made for this).

I've come up with the following, based on combining his opinions from the "Perfect Workout" series, and from the "Best Exercises for X muscle group".

Please could I get your thoughts and if anything is missing? Happy to go into detail on why I picked certain exercises over others. For each I've listed [sets x reps]. My goal is hypertrophy and to have each "day" last ~1hour.

DAY 1: BACK/TRICEPS

• Pull Up [3x6-8]
• Barbell Row [3x10-12]
• Straight Arm Pushdown [2-3 x 10-12]
• Face Pull [3x12-15]
• Lying Tricep Extension [3x10-12]
• Close Grip Bench Press [3x6-8]

DAY 2: LEGS 1

• Back squats [4x6-8]
• Lunge [3 x 8-10]
• Leg Press [3x10-12]
• Ab Work (various)

DAY 3: CHEST/BICEPS

• Barbell Flat Bench Press [4 x 6-8]
• DB Incline Bench Press [3 x 8-10]
• Cable High-to-Low Crossover [3 x 8-10]
• Push-Up [3 x to Failure]
• Supernated/Pronated/NoMoney Curl (Bicep Trifecta) [2 x 8 per exercise per arm]
• Cable Curl (single arm concentric to failure, isometric to failure, eccentric to failure) [2 sets]

DAY 4: LEGS 2

• Deadlift [5 x 5]
• Romanian Deadlift [3 x 10-12]
• Leg Curl [3 x 10-12]
• Shrugs [3 x 15-20]
• Ab Work (various)

DAY 5: SHOULDERS

• Overhead Press [4 x 4-6]
• Cable Raise tri-set (rear, mid, front) [3 x 7 each (21 total)]
• 1 1/2 dumbbell side lateral raise [3 x 12-15]
• Dumbbell Rear Delt Row [3 x 12-15]
• Dumbbell Front Raise [3 x 12-15]

We live in Bangladesh and my mother is 56, and she has severe arthritis, ACL tear and a bunch of other problems which leaves her disabled of the leg for practical purposes.

This lack of exercise in old age is troubling since it leads to additional complications. So I am looking for equipment and exercises she can do without using her legs. I am thinking, something similar to a stationary cycle that you drive by cranking the wheel using your hands only.

Can anyone suggest an exercise apparatus that can be run using hands only for cardiovascular and fitness exercise?

I was hit by a car that dislocated my knee & caused contusions. I used to work out regularly doing squats, lunges & jogging. My legs were my best strength but now I'm scared to hurt it again, yet I can't just not be active. I've already gone to physical therapy but I'm ready to go again, what can I do? If this isn't the right sub, please refer because this I first did r/bodyweightfitness & it didn't fit the sub so I would love any suggestions, thanks!

Hello I have this common problem with the straddle planche holds. https://imgur.com/a/hJuTBou Unless I lower myself from a handstand, my hold will look like something in between photo 1 and 2, with my hips pointing up and feet being low. I can't really feel when I am in straight line when starting from leans or tuck unless someone tells me. When I'm trying to fight this, my body automatically arches my back and butt like in pic 3 but even worse. I can hold this for about 10 seconds, so I have the straight arm strength at least, but it is creating an anterior pelvic tilt so I want to do something about it. How could I fix this?

I have chicken legs if I'm being honest and need help. so far i have the basic exercises like squats, calf raises, lunges. I only have access to dumbells. what exercises would you recommend for calves and legs?

Hey,
I'm 15 years old, and I started working around a year or so
I can do around 13 pullups and 50 pushups (started off doing 0 pullups and 5 pushups)

For the last couple of months I created myself this program based off youtube videos of youtubers I trust:

Uppebody:
pseudo planche pushups
diamond pushups
tight grip pullups
bodyweight biceps ring curls
ring pushups
(I've also added ring flies but it started to really hurt my lower back and shoulder joints so I stopped)

So I do upperbody Sunday, Tuesday, Thursday, and Monday, Wednesday lowerbody

I've had a hard time creating a lowerbody workout plan as I didn't do much lower body before (I did do abs though)

Do you guys have some ideas for good abs and legs exercises I could do?
(also if you have any tips or things I can improve on my upperbody workout too that would be great)
Thanks in advance!

p.s
If any of you have some good workout plans they've done in the past that would be great

So I've been mostly following the exercise routine I found from u/ProfessionalBig1076's post found here.

It's been working pretty well, so far. But I can't do things like the Steam Engines due to a badly healed hip injury.

I've been doing basic squats instead, which I technically can do. But they still feel pretty bad, mostly due to the screws in my hip.

Does anyone have any sort of hip-friendly leg bodyweight exercises I could try? Or should I just accept that I should only focus on the upper body?

Option expired yesterday for MSFT sell 315 and buy 310. I wanted to exercise OTM long leg but I was unable to despite have the right to do so.

I was binded down because I did not have Initial margin to fulfil the short.

Why isn't exercising the long leg factored into margin requirements calculation?
Is there something I missed here?

I switched to a new gym recently due to ease of access. Just so happens the one thing this new gym lacks is any type of leg curl machine. I’ve been doing straight leg deadlifts which help get a good stretch and burn, but I’m not feeling the pump in my hamstrings like I normally do using the leg curl machine. Any suggestions for any other good hamstring exercises that doesn’t involve the use of a leg curl machine? Thanks in advance.

I'm somewhat confused on the formatting of some of the workouts on fitbod. Ex. Workouts like single dumbbell sumo or any other single dumbbell exercises will often say added weight "per arm". Such as seated tricep extension says 25lbs per arm. Now, I definitely can do a 50lbs extension but definitely not for 15 reps! If anyone knows what the real meaning of this is any help is appreciated

I noticed my knees aren't very forgiving to bearing a lot of weight, and I was wondering what would be the most effective strategy to avoid those types of exercises with the app. Any tips greatly appreciated.

Could you guys please give me pointers on exercises to improve leg strength for better Wattage and lower split times on rower.

I usually hit orange and red zones on rower but my Wattage is pretty bad usually higher 30s and 40s...if Im lucky 50s or 60s at times. Just to give an idea I was at the rower for 13 minutes and change for the 2k row last week. I always try to push off using max force from my legs and heels planted on the rower plate.

I feel I need to strengthen my leg muscles to do better on the rower. What specific exercises would you recommend for leg strengthening to improve performance on the rower.

I have been thinking I rather do 4 days a week of push/pull days and just throw Squats and Calf lifts one day, then Leg Press and leg curls on the other day.

It is really hard to motivate myself to get to the gym on leg day and I think this will help. Anyone have any insight on how this might workout?

Haven't been getting regular exercise for a while, but am motivated to do so.

Edit: the main thing is what causes it and though constant exercise, what changes physiologically that reduces the effect?

https://preview.redd.it/pj2dbhxjpwb81.png?width=816&format=png&auto=webp&s=545da18193907adcfcc5fdb65ad648270762a1a2

https://www.instagram.com/p/CWokR50FlAL/?utm_source=ig_web_copy_link

Anyone been given any muscle building exercises for a hind leg (for a front leg amputee)? She has seen a physio previously and done hydrotherapy (both treadmill and swimming). Not currently with a physio as weren't sold on him and the hydrotherapist we saw last month said the uneven leg muscle wasn't a problem at this stage and she'd be more focused on pup having fun with exercise rather than worrying about total correction and even-ness etc

We do sit/stand already but that works both hind legs so has anyone had any good advice/exercises to build muscle in the hind opposite the amputation?

I seen someone here ask about leg weights and people just shut it down, saying it fucks you up and whatnot. Are leg weights valid for anything? If not, y they even exist?

My previous coach had us use that some times

For starters, I am a bigger girl and I love the idea of being on top. Problem is, when I get to it I can only sit etc for like a minute before my legs cramp up and hurt and I have to stop. Is there anything I can do to strengthen those muscles?

I find using flippers tough and think its because im not using right form or muscle groups...

https://youtu.be/iMcv5cUlRiI

So while on YouTube today I stumbled upon this bodyweight variation of the leg extension exercise that looks quite clever. Frankly I'm kicking myself for never thinking this one up. Does anyone have experience using this exercise or similar ones for quad isolation during bodyweight leg exercises. I'm wondering if this is worthwhile to implement in my routine, or just something to use when I am in a hotel room with zero equipment.

My biggest question is how to play with leverage and/or exercise bands resistance in a way that makes this exercise able to be progressed for those with intermediate to advanced leg strength.

Any leg exercises for better running? It can be with weights or body weights too.