15 Different Exercises You Can Do With a Leg Extension Machine (Using the Valor Fitness CC-4)

Summary

In this video, the creator shares tips on how to maximize the use of a leg curl/leg extension machine in a home gym. They demonstrate various exercises beyond traditional leg extensions, such as hip thrusts, lower back extensions, crunches, and even standing leg curls. With a focus on machine adjustability and resistance techniques, the creator offers valuable insights into making workouts more effective and diverse. The video also includes a product review of the Valor CC4 machine, along with an affiliate code for those interested in purchasing. Overall, the video is a helpful guide for home gym enthusiasts looking to get the most out of their equipment.

Takeaways

• 😀 The leg curl and leg extension machine is highly versatile and can be used for various exercises targeting different muscle groups.
• 😀 The machine's resistance feels different from traditional gym weight stacks, and you should focus on muscle contraction rather than specific weight numbers.
• 😀 You can overcome the resistance-free phase of leg extensions by starting the movement from a more extended position to engage the resistance right from the beginning.
• 😀 Single-leg exercises on the machine help reduce the weight load and can provide a more effective workout, especially when the machine isn’t heavily loaded.
• 😀 Seated leg curls on the machine can be uncomfortable due to the resistance starting too late in the movement. A simple adjustment with plates can help address this.
• 😀 Standing leg curls are preferred for hamstring work as they provide a better contraction and stretch in the hamstrings compared to seated curls.
• 😀 The machine can also be used for abdominal crunches by leaning forward and adding weight for increased resistance.
• 😀 For lower back exercises, you can perform back extensions on the machine by sitting backwards, keeping the movements light and controlled to avoid injury.
• 😀 Hip thrusts can be performed effectively on the machine, especially with a back pad for comfort, and single-leg variations increase the challenge for the glutes and hamstrings.
• 😀 Light leg press variations can be done using the machine, but it’s important not to overload it, as this could cause the machine to shift or tip over.
• 😀 Calf raises on the machine should be done slowly and with control, focusing on the stretch at the bottom and a squeeze at the top for maximum muscle engagement.

Q & A

What makes the leg curl/leg extension machine so versatile?

The leg curl/leg extension machine is versatile because it allows for a variety of exercises beyond the typical leg extensions and curls. By getting creative, users can incorporate different movements, such as standing leg curls, crunches, hip thrusts, and lower back extensions, making it an essential piece of equipment for a home gym.

How does the resistance feel different on this machine compared to a typical gym machine?

On this machine, the resistance is distributed differently compared to the traditional gym weight stack. While you might load 100 pounds at the gym and feel similar resistance, the plate-loaded machine works against gravity at the start of the motion, meaning the resistance is lighter initially and increases as you move further through the range of motion.

What adjustments can be made to improve the effectiveness of leg extensions?

To improve leg extensions, adjust the machine so that the knees align with the pad. Starting the motion from a point beyond the normal starting position (by moving the seat back) can help engage the resistance from the very beginning, rather than starting with no resistance.

Why are single-leg exercises recommended for this machine?

Single-leg exercises are recommended because they reduce the weight load, making the exercise more manageable and effective. It also isolates each leg, ensuring a balanced workout, and can help focus on muscle contraction, making each rep more efficient.

What are the challenges with seated leg curls on this machine?

Seated leg curls are challenging on this machine because it lacks an easy way to adjust the position once you’re locked into the pad. The first part of the motion also has little to no resistance due to the gravity-based load. To improve resistance, users can pull the weight up manually to start at a higher position.

What is the preferred method for working hamstrings on this machine?

The preferred method for working hamstrings on this machine is the standing leg curl. By setting the machine as if doing leg extensions, users can lean forward and perform single-leg curls, which target the hamstrings more effectively than seated leg curls.

How can this machine be used for abdominal crunches?

To do abdominal crunches, lean forward and place the feet on the ground while your butt rests on the edge of the machine. By using an additional weight, users can perform crunches that are surprisingly effective for strengthening the core.

Can this machine be used for lower back extensions?

Yes, the machine can be used for lower back extensions by sitting backwards with the legs under the back pad. This positioning allows users to perform extensions that help strengthen the lower back, provided the seat height is adjusted properly for comfort.

What is the method for doing hip thrusts on this machine?

To perform hip thrusts on this machine, use a back pad on the seat to support the upper back, position the feet out in front in a right angle, and thrust upwards. The key is to position the feet properly to target the glutes and hamstrings, while keeping the weight light for optimal form.

What is the purpose of doing light leg press variations on this machine?

Light leg press variations on this machine can provide a low-impact way to work the legs, especially at the end of a workout. By adding light weight (such as a 45-pound plate) and using a single-leg approach, users can focus on form without putting too much strain on the machine or risking injury.