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Alternate to Straight Leg Dead Lifts? What about for Quads?

I started working w/ a trainer and am now using 25# dumbells for theses. It's still kind of easy, though I'm super flexible and worry that I'm not using my hamstrings/gluts as much as I should be. Is there an alternate exercise?

What about for my quads? Squats on the smith press machine are tough b/c I have one wobbly knee. Instead I've been doing single leg squats on the incline leg press machine, also some reverse lunges with a row using an exercise band.

Any other ideas would be greatly appreciated. I carry most of my fat on my thighs and therefore want to get them as toned and strong as possible.


Mon. Mar 6, 3:36pm

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I hate straight leg dead lifts because I can never feel those in my legs.

For quads I'm doing leg extensions and ball squats but I'm still working on finding the right weight for those - it's been too easy so far. Going to up it to 30 lbs. tomorrow and see how I do. I also do ball squats holding dumbells.

For hamstrings
I'm doing 1 leg cable kick backs and those are killers. I really feel that in the hams!! I also do front lunges - I don't think those are as effective, though as the cable kick backs.

Blozzom :-)

Monday, March 06, 2006, 3:56 PM

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Try jump squats if your wobbly knee can take them. Just 15 and I'm dying.

Monday, March 06, 2006, 3:58 PM

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stability ball exercises will burn your glutes and hammies

lie down wih one heel on top of ball, other leg (non working leg) extended straight up (butt should be very close to ball). Use your heel to drive yourself up, then lower, but not completely. Repeat 8 times, then pulse up for 8, then hold for 4 counts 8 times, that will burn you.

Monday, March 06, 2006, 10:37 PM

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A lot of stability ball exercises can be really challenging. I like the Swiss/
Stability Ball Leg Curl. Check out the demonstration here: http://www.muscletech.com/TRAINING/SWISS_BALL/Swiss_Ball.shtml

This exercise really gets those glutes and ham strings burning.

Link

Tuesday, March 07, 2006, 7:12 AM

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OP here

blozzom - by ball squats you mean the exercise with the stability ball behind you, on the wall, and you roll down into a squat? I was doing these for a while and had the same trouble - finding the right weight.

I do like the stability ball leg curl and maybe need to get those back in my program.

will look into the cable kick-backs, those should be good for the hip flexors, too, no? Getting ready for biking season...

Thanks, Everyone!

Tuesday, March 07, 2006, 12:07 PM

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Yes - by ball squats I mean the ball behind you and roll down the wall. I can see how finding the right weights with that one can be an issue - I think I'm running into the same problem!

Tuesday, March 07, 2006, 2:13 PM

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Thanks for the link with the stability ball, I am always looking for new ball exercises. I LOVE THAT THING-A GREAT CHALLENGE.

Tuesday, March 07, 2006, 2:31 PM

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