Please tell me alternative excersices for these.

tazB · 10-08-2007, 12:21 AM

I'm working out at a home gym, starting a new program. Can someone please tell me alternative workouts for these:

Crossovers
Hack Machine Squat
Leg Curls

That I can do either with a, DUMBBELL, EZ CURL BAR, or BARBELL

Big Ad · 10-08-2007, 02:11 AM

Crossovers - dumbell flyes i guess, you'd be better off with some good old fasioned pressing though
Hack squat - any manner of free weight squats, back squats, front squats, overhead squats, dumbell squats
Leg curls - stiff leg deadlifts

de_barathrum · 10-08-2007, 02:16 AM

DO SOME goddamn DUMBELL FYLES!

you CAN DO HA CK SQUTAS WITH A BARBELL!

LEG CURLS HIT YOUR hamstrings differnetly than SSTIFFLIGEGGED DE ADLIFTS!!!. so there isnt much of a subtsitute fore them.

typ40 · 10-08-2007, 03:02 AM

for a substitute of the crossovers you can try those:
bend at the waist, holding a dumbbel in one hand. the working arm is straight down. then start squeezing the pec moving the dumbbell to the shoulder of the resting arm. try not to curl the weight up.
it's somewhat awkward at first, but it's a good exercise, especially when you are limited in terms of equipment... give it a try

for the leg curls, you can try pelvis lifts. lay on the ground, feet flat, knees bent, and lift your pelvis up using your hams and glutes. to do the exercise slightly harder, you can do it with feet elevated or/and with one leg at a time. anyway, there's a good chance you'll need more repetitions to feel some exhaustion, but once again - better than nothing.

kyokushin1 · 10-08-2007, 03:16 AM

Crossovers - DB Flyes
Hack Squats - Barbell Squats
Leg Curl - DB Leg Curl (hang from a pullup bar with a DB between your feet)

Mesomorphus · 10-08-2007, 03:52 AM

Quote:

Originally Posted by tazB

I'm working out at a home gym, starting a new program. Can someone please tell me alternative workouts for these:

Crossovers
Hack Machine Squat
Leg Curls

That I can do either with a, DUMBBELL, EZ CURL BAR, or BARBELL

I do these alternative exercise as i workout at home

For crossovers-----> DB Fly
Hack Squat--------> Traditional Hack Squat with barbell
Leg Curls----------> Stiffed leg dead lift.

Traditional hack squat:-> Place a barbell behind you. Life the weight just you do dead lifts. Most important keep your back straight, don't jerk and start with low weights.

jf1 · 10-08-2007, 06:37 AM

crossovers: dumbell flyes
http://www.exrx.net/WeightExercises/...nal/DBFly.html

hack squats: front squats
http://www.exrx.net/WeightExercises/...rontSquat.html

leg curls: romanian deadlifts
http://www.bodybuilding.com/fun/issa63.htm

NY Money Mike · 10-08-2007, 07:22 AM

Leg Curls : Ghetto Glute Ham Raises (search for them).

Or One leg bridge Ups

papi93 · 10-08-2007, 08:27 AM

Quote:

Originally Posted by tazB

I'm working out at a home gym, starting a new program. Can someone please tell me alternative workouts for these:

Crossovers
Hack Machine Squat
Leg Curls

That I can do either with a, DUMBBELL, EZ CURL BAR, or BARBELL

Decline DB Flyes
Barbell Hack Squats
Natural Glute-Ham Raises

tazB · 10-08-2007, 11:01 AM

Okay, I got alternatives for HACK MACHINE SQUATS & LEG CURLS. But having trouble finding alternatives for Crossovers because I would do DB flyes but that workout is already in my routine that day.

Any other alternative for crossovers other than flyes?

labradarep · 10-08-2007, 12:37 PM

Quote:

Originally Posted by tazB

I'm working out at a home gym, starting a new program. Can someone please tell me alternative workouts for these:

Crossovers
Hack Machine Squat
Leg Curls

That I can do either with a, DUMBBELL, EZ CURL BAR, or BARBELL

You can do a lot of different variations of the same exercise.
Crossovers. - low cable crossovers, flat bench cable crossovers. All levels of incline DB flyes, Flat DB flyes, Decline DB flyes, Pushups, All types of INc-flat decline bench pressing with a BB or DB's, DB or BB pullovers. Plyometric pushups off a low step or Medicine ball.etc....

Hack Squats - Front squats., sissy squats, back squats, lunges, Old fashioned hack squats with a BB, Leg ext, Split squats with front or rear foot elevated, etc...

Leg Curls - Standing leg curls, Good mornings, Deadlifts, SLDL, Romanian Deadlifts, Glute-Ham raises with someone holding your ankles, manual leg curls on a flat bench holding a DB between your feet, low cable standing hamstring curls, etc...

labradarep · 10-08-2007, 12:39 PM

Quote:

Originally Posted by tazB

I'm working out at a home gym, starting a new program. Can someone please tell me alternative workouts for these:

Crossovers
Hack Machine Squat
Leg Curls

That I can do either with a, DUMBBELL, EZ CURL BAR, or BARBELL

You can do a lot of different variations of the same exercise.
Crossovers. - low cable crossovers, flat bench cable crossovers. All levels of incline DB flyes, Flat DB flyes, Decline DB flyes, Pushups, All types of INc-flat decline bench pressing with a BB or DB's, DB or BB pullovers. Plyometric pushups off a low step or Medicine ball.etc....

Hack Squats - Front squats., sissy squats, back squats, lunges, Old fashioned hack squats with a BB, Leg ext, Split squats with front or rear foot elevated, etc...

Leg Curls - Standing leg curls, Good mornings, Deadlifts, SLDL, Romanian Deadlifts, Glute-Ham raises with someone holding your ankles, manual leg curls on a flat bench holding a DB between your feet, low cable standing hamstring curls, etc...

Skip the cable exercises . I just realized that you do not have access to a cable machine. My Bad.