It's hard to open a magazine, turn on the TV or be on the Internet without seeing ads for home leg exercise equipment. These devices range from low-tech to high-tech, from cheap to expensive. Some equipment is designed to enhance your leg's appearance whereas others strengthen the muscles for athletic pursuits. Evaluate your available space, fitness needs and finances before purchasing leg exercise equipment.
Function
Leg exercise equipment either facilitates leg flexion, extension, abduction or adduction. Flexion exercises work the hamstrings by bending the knee so that the heel moves toward the buttocks. Extension exercises work the quadriceps, and emphasize straightening the leg. The leg extension and leg press machine are examples. Abduction exercises work the outer thigh muscles. They move the leg away from the center of the body. Adduction exercises work the inner thighs. They move the legs toward the body's center. The seated abduction/adduction machine is an example.
Misconceptions
Several misconceptions surround leg exercise equipment. The spot reduction myth is the main culprit. Unless the home leg exercise equipment facilitates aerobic exercise, which reduces overall body fat, using home exercise equipment will not make your legs smaller. Furthermore, the convenience of having the equipment in your home does not mean that exercising daily will enhance the benefits. Strength-training requires a 48-hour rest between training sessions.
Considerations
The American College of Sports Medicine, in its book titled "ACSM Fitness Book," lists specific criteria for home exercise equipment. They advise readers to ensure that the equipment fits your body. This is particularly important when considering leg exercise equipment. A machine will be less effective if it does not allow the working joint to align with the axis of resistance. The equipment should have a resistance range that supports progressive exercise. It should be sturdy, and the weights should move smoothly. If you are not mechanically inclined, choose equipment that is easily assembled.
Types
Home leg exercise equipment comes in many forms. Some of the higher-priced models use a pulley system, while others use a weight stack. Others provide a smaller version of the squat rack, which comes with a barbell and weight plates. If you are looking for an affordable and more versatile type of equipment, consider the Bodylastics bands, which attach to your door knob and facilitate a variety of exercises.
Warning
Purchasing a leg exercise machine that only works one muscle group can lead to muscular imbalances, which may make you more susceptible to injury. Consider equipment that supports more than one leg movement. Check the warranty and service contracts on all home leg exercise equipment. The Federal Trade Commission, in an article titled "Avoiding the Muscle Hustle," warns consumers to steer clear of equipment whose manufacturers make empty promises. Be wary of the 30-day money-back guarantee. You might be charged an exorbitant fee for shipping the equipment back to the sender.
Expert Insight
An American Council on Exercise funded study detailed the best gluteal exercises. While the study emphasized the buttocks, the authors also evaluated hamstring and quadriceps activity. Lead author John Porcari reported that exercises such as the quadruped hip extension, performed without equipment on the hands and knees, and the step-up, which used an aerobic step, produced more hamstring activity than the leg press machine. Simpler, less expensive equipment might be the better choice for home exercise leg equipment.
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