Leg Fitness Exercises on Equipment: Roman Chair | Leg Curls | Squats

After writing around 50 hubs on exercise and fitness in the health section of hubpages and 100 articles on bodybuilding and weight training in my blog, today I am going to write on my favorite topic weight training once again. I will show you how Roman chair, seated leg curls on machines, and performing squats on squat machine helps build up strength in our legs. These exercises can be done by both men and women. As you know, all these exercises help you in increasing strength and overall fitness of your legs and also stimulate ankle, butt, hip, calf, thigh, hamstring, and knees. When you are in gym, you need to do these exercises utilizing proper technique so that you get maximum benefit from each set of exercise. I know by my own experience that weight training for legs is really strenuous but when done, the results are awesome and you forget all the pains and strains you have had while doing the exercises when you see the sexy look of your leg muscles. If you like you can also buy roman chair, buy leg curl machine, or buy squat machine and buy a variety of other famous gym equipments via the Amazon and eBay store. So now come along and learn how to use appropriate gym equipments and machines to do the above exercises efficiently.

Gym girls sitting on leg exercise machines
Gym girls sitting on leg exercise machines
Roman chair exercise
Roman chair exercise

Leg Fitness Equipment and Exercises: Learn to Use Roman Chair Effectively?

Famous Roman chair is one of the most comprehensive range of fitness equipment to exercise quads, gluteus, and legs with or without weights. Roman chair machine consists basically of a long bar against the ground holding its legs. Leg strengthening exercises performed on 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 machine which can be seen in the pic on the side. Also, when doing Roman chairs, your arms should lie on your chest to avoid unwanted arising while doing this exercise so that all the pressure of movement is put on your legs.

Leg Fitness Equipment and Exercises: Learn to Use Seated Leg Curl Machine Effectively?

Leg curl is a leg exercise which 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 effect different types of leg muscles. One of the variant 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
Alternate leg curl machine
Alternate leg curl machine

Leg Fitness Equipment and Exercises: 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 starting should be done without weights and then slowly increase weight as your 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 converned into consecutive series. If you at any time experience pain in the legs or buttocks because of practicing this type of bending, it is best to stop the exercise immediately and consult your personal trainer or gym coach about some other easy methods to work the legs.

Calf and squat machine
Calf and squat machine

Leg Fitness Equipment and Exercises: 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 yours legs simultaneously trying to touch your buttocks with your heels. At the end of the 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 when doing these exercises, 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 with without weights, you can pace up the training with weights and more repetitions or series.

Perfecting Squat Technique: This video got 754 ratings and 299,254 views on YouTube

Workout in teams is always best.
Workout in teams is always best.
Hub #1 by soni2006 in HubMob Weekly Topic: Exercise and Fitness
Hub #1 by soni2006 in HubMob Weekly Topic: Exercise and Fitness

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16 comments

sangeetjass 6 years ago

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.....


soni2006 profile image

soni2006 6 years ago from New Delhi, India Author

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.


sudarshan 6 years ago

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..


soni2006 profile image

soni2006 6 years ago from New Delhi, India Author

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.


Veronica Allen profile image

Veronica Allen 6 years ago from Georgia

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


Sandyspider profile image

Sandyspider 6 years ago from Wisconsin, USA

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


artrush73 profile image

artrush73 6 years ago

Nice hub :) the pics are cool :)


soni2006 profile image

soni2006 6 years ago from New Delhi, India Author

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


health store 5 years ago

Nice Hub soni, very eye catching images nicely done


soni2006 profile image

soni2006 5 years ago from New Delhi, India Author

Thank you so much health store for your valuable feedback.


DePuy Pinnacle Recall 5 years ago

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


soni2006 profile image

soni2006 5 years ago from New Delhi, India Author

Thanks for reading this hub in detail.


DePuy Pinnacle recall 5 years ago

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!


soni2006 profile image

soni2006 5 years ago from New Delhi, India Author

Thanks a lot for your review of this hub friend.


MosLadder profile image

MosLadder 4 years ago from Irvine, CA

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


soni2006 profile image

soni2006 3 years ago from New Delhi, India Author

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.

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