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You have a lot of reasons for exercising your body. First, a good body exercise makes you strong and healthy. Second, you need exercise to keep fit and have the right posture. While working out, you could develop many muscles in your body.
It depends on the body part you are working on. For the lower body part, a leg curl workout is great. This workout develops the muscles on your hamstrings. And for the best results, you will need a leg curl machine.
But not everyone has access to this machine. Or even worse, not everyone likes the leg curl workout.
So, what options do such people have? We know how important it is to develop your whole body. And in this post, we’ve brought you a few leg curl alternatives to use.
This means you can now develop your lower body without the leg curl machine. And you will still have impressive results. Read on for more information.
Table of Contents
Top 10 Leg Curl Alternatives
1. Shift-Legged Deadlifts
This is one of the best leg curl alternatives. It offers extra benefits besides working on your hamstring muscles. It strengthens your lower back, abs, and glutes. You don’t get these extra benefits if you use a leg curl machine.
This leg curl alternative is also versatile. Usually, you will perform it using a barbell. But you can also use dumbbells to perform it. It is a simple lower body workout but you will need more practice. Especially if you’re looking to perfectly perform it.
Without complicating issues, let’s look at how to perform the shift-legged deadlifts. Simply follow the steps below:
- Place the barbell on an exercise step. Make sure the bar is at your shin height.
- Put yourself in a position close to the bar. Make sure you’re close enough that your shins are almost touching the bar.
- Make yourself steady by contracting your thighs and core muscles.
- Keep your knees straight and bend at your hips. Reach down for the handlebars. Keep your back straight at this phase.
- Position your hands so they are wider than your shins widths. Then grab the handlebars with an overgrip.
- Stand up straight. Do this until you have fully extended your hips. Stand for a second before bending over again.
- Place the barbell back down on the exercise step. But keep your knees locked and bend at your hips.
- Repeat this exercise as many times as you can.
2. Kettlebell Swings
This leg curl alternative works out your posterior chain. It also requires much practice if you want to perform it perfectly.
It benefits you in a few ways. First, it builds your power. Also, it improves your muscle endurance and aerobic capacity.
As such, it is more than just an alternative to the leg curl workout exercises. As its name suggests, you will be swinging a kettlebell around.
Therefore, you will need to take precaution measures to avoid causing accidents and injuries.
Stand with your feet apart. Stand such that your feet are between the width of your hips and outer shoulder. Then hold the kettlebell with a slightly loose grip. This is necessary to allow the kettlebell to freely swing within your grip.
Hold your arms out in front of you. Make sure they are parallel to the floor. Also, keep your elbows locked so your arms are straight. Swing the kettlebell forward, reaching a peak height above your head.
Swing the kettlebell down, but go into a squatting position as it passes between your legs. Repeat these motions as many times as possible.
This exercise targets your hamstrings, lats, and glutes. As such, it is a very effective leg curl alternative.
3. Single Leg Hip Extensions
This exercise might be the most home-friendly since it requires no special equipment to perform. It only needs you to lie down flat on the floor with no objects obstructing you. You might wonder if this exercise can yield results.
Well, this exercise works on your hamstrings, and it makes your body weight for the workout. Doing this exercise is very simple — just lie down flat on your back. Then bend your knees at 90° so your feet are on the ground.
Make sure your feet are hip-width apart. Straighten one leg and hold it in that position. At this point, use the other foot as the stabilizer. You can now raise your hips and lower back and keep your body weight on the stabilizer leg which you’ll use to keep balance.
Keep your raised leg and lower back in that position for at least 3 seconds before shifting to the other leg. Slowly lower yourself and repeat with the other leg.
4. Glute Ham Raise
This is yet another alternative to the leg curl. Besides working on your hamstring muscles, it also gives you posterior chain development.
And it is a carryover to weightlifting and powerlifting. For the full version of this great exercise, most likely you will need a glute-ham developer (GHD).
But you can still perform it at home, especially if you don’t have time for the gym. Have it in mind that this exercise will need you to hook your legs onto a stationary object.
As such, you can have a friend over to your place. He/she will need to hold your legs in place, parallel to the floor and steady.
For knee comfort, you will need some cushioning gear. You start while in a kneeling position. Fold your arms across your chest. At this point, your knees are 90° bent and you are perpendicular to your knees and the floor.
Brace your core then lower your torso forward until you are horizontal. At this point, you’re no longer perpendicular to the ground. Again, keep your core tight and pull yourself back up to your starting position!
These exercise motions also give your lower back and glutes some good workouts, hence the name glute-ham raise.
This leg curl alternative might be the most difficult. But it takes good practice and warmups to find it easy to use with time.
For more challenges and impressive workout results, you can hold some dumbbells on your chest with your arms folded.
With continued use, this workout becomes simple. And you should warm up first if you want to avoid having sore legs after the exercise.
Deadlifts are a great alternative to the leg curl for a few reasons. First, they target your hamstrings, just like the leg curl. Also, deadlifts work on your abs, glutes, and posterior trap muscles.
The deadlift is a common weightlifting exercise. It involves the use of a barbell, and it engages your leg muscles.
For beginners, you will need to start with a lighter weight as you work your way up. Performing this exercise is very simple. Just follow the steps below:
- Stand near the barbell such that your midfoot is under it. Your shin should not touch the bar. Make sure your heels are hip-width apart, and your toes slightly pointing away from each other.
- Bend over and grab the bar with your arms straight. Your hands should be shoulder-width apart. Keep your knees locked so you only bend over at your hips.
- Lower your body by bending your knees. At this point, your shin might touch the bar. Just make sure the barbell doesn’t roll over from the midfoot position!
- Make your lower back straight and lift your chest. Gasp for as much air as you can then hold your breath.
- Lift the bar and weight off the ground, but make sure the bar is in contact with your legs. Carry out this step until you have stood up straight.
- Go back to your starting point and repeat the whole process. You can do this exercise as many times as you can.
6. Stability Ball Hamstring Curls
You will need a stability ball for this particular exercise. One advantage of this leg curl alternative is that stability balls are readily available at an inexpensive price point.
Also, you don’t need to go to the gym for this exercise!
You simply lie flat having your back entirely on the ground and have a stability ball under your legs.
Make sure you’ve bent your knees at 45° before placing your stability ball underneath your legs.
Raise your hips as you pull your stability ball closer to the lower part of your back.
Once you reach the peak position, you should make sure that you bend your knees at 90°. You can then slowly lower your lower back as you push your stability ball to the starting position.
This is a very simple exercise that targets your hamstrings and core muscles.
It is ideal for people who don’t go to the gym often but still want to work on their lower body muscles. As such, it is another effective leg curl alternative.
7. Single Leg Stiff-Legged Deadlifts
You already know that deadlifts are ideal for strength, power and fitness athletes.
But what you might not know is that single-leg stiff-legged deadlifts are similar to regular deadlifts only that you will be using one leg at a time.
This creates additional difficulty, but with greater reward. Some of the benefits of this leg curl alternative include excellent hamstring developments.
Also, you get to develop your lower back and glutes if you perform this exercise.
As such, this exercise not only develops your posterior chain but gives you impressive strength and power as well. Besides, this alternative also prevents injuries and imbalances during unilateral movements.
You can follow the steps below if you want to perform the single-leg stiff-legged deadlift:
- Position yourself near a barbell so your midfoot is under it.
- Bend over to reach for the barbell with your hands shoulder-width apart. Make sure you are bending at your hips, and not your knees.
- Fold one leg and lower your body by bending the other knee. Grab the barbell with an overgrip.
- Make your lower back straight and lift your chest. Gasp for as much air as you can then hold your breath.
- Lift the bar and weight off the ground, but make sure the bar is in contact with the leg you’re standing on. Carry out this step until you have stood up straight.
- Go back to your starting point and repeat the whole process but with the other leg. Repeat these motions as much as you can.
This exercise is similar to the deadlift but you will be using one leg when lifting the barbell and the weight.
If you’re a runner, you might find this exercise great in terms of individually training your legs. When taking a step, only one leg goes in front of the other.
As such, this exercise will build enough power for each leg so you can run better without relenting.
This is another leg curl alternative that does not require any special gym equipment. But it remains to be a very effective exercise that develops your hamstrings and lower body muscles.
However, this leg curl alternative is more of a stretch than a high-intensity workout.
But the benefits are impressive, and doing it is also simple. Begin by lying flat on the ground, and make sure the soles of your feet are resting on the ground as well.
Raise your hips while using your glutes and hold your position for 3 seconds once you’ve reached the peak.
You can then slowly lower your hips back to the ground. For impressive results, you should perform this exercise 10 to 15 times per set.
To add some difficulty for more impressive results, you can add some weights and place them on your stomach.
This exercise trains your hamstrings, and you can do it anywhere. As such, it’s a very portable leg curl alternative.
9. Dumbbell Lying Leg Curls
Sometimes, you might not have access to a leg curl machine because you are at home. If you wish to replicate the exercise from a leg curl machine, you have the option of performing dumbbell leg curls.
This option also yields impressive results but at a barer bone approach.
A leg curl machine works by applying weight to your legs. That’s how it trains your hamstrings. You can replace the weights of a leg curl machine by dumbbells.
You start by lying down on the floor with your stomach. And place a dumbbell between your feet. Secure the dumbbell to make sure it does not slip off.
Bend your knees so you can raise your feet that have the dumbbell between them. Once you have bent your knees at 90°, you can slowly lower your feet together with the dumbbell back to the starting position.
Repeat raising and lowering your feet as many times as you can.
This is one of the simplest leg curl alternatives. It requires no special practice and takes a short time to learn.
As such, it is a very convenient method for people looking to start working out their hamstrings right away!
10. Good Mornings
This particular exercise requires you to have a bar. The great news is that you don’t have to use weight plates for this one. A bar weighs 45 pounds, and that’s enough weight to get you going and firing those hamstring muscles.
Therefore, beginners can find this leg curl alternative very simple. You will begin this exercise by standing up straight.
Then place the handlebars over your shoulders. Make sure the handlebars comfortably sit on your shoulders.
Make sure your feet are hip-width apart for excellent stability. Lean forward and bend over at your hips.
Your hips will be moving slightly backward during this phase. Keep your head looking forward during this whole time.
Make sure you’ve bent over so your upper body and lower body are making 90°. Don’t bend over any further once you’ve reached this point.
You can now slowly push your body up to the starting position.
Be sure to use your glutes and hamstrings to push the upper parts of your body up to the standing position (starting position).
Do this exercise slowly but steadily to let your lower body muscles workout. This is another simple leg curl alternative that is ideal for beginners.
The leg curl alternatives are great for people who would like to have impressive results from the leg curl workouts but can’t access the machine.
Some of these alternatives require no special equipment, making them inexpensive but effective options. Ripping the benefits from leg curl workouts doesn’t have to tie you to using the leg curl machine.
You can still achieve the results you’re looking for by using the alternatives that we’ve discussed in this post.
Besides, these methods fire up your hamstring muscles hence exercising them for strength and power!
Did you like the information on this post? If so, be sure to share it and don’t forget to let us know your thoughts in the comment section down below.


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If it can roll off your head with the chin strap secured, there is a chance that it can roll off your head during an accident. This helmet is no good for you. But it feels pretty tight, right? This is why it is a great idea wear the helmet for 25 - 35 minutes before deciding to buy. Sacrificing on-road safety and comfort to save a few seconds at a rest stop is like wearing scuba flippers during your entire vacation so you will not have to change shoes before you dive.
To put on a dirt bike helmuts helmet, grab each of the helmet straps and pull them outward as you slide the helmet on. The fit should be snug. The scene that accompanies this helmet fitment concern is usually very similar.
Modern helmets taper at the bottom, helping to create a better hdlmuts around your head. This results in a quieter, more secure fit. Since your dirt bike helmuts is bigger than your neck, the helmet will need to flex in order to slide around your melon.
Grab each of the helmet straps and pull them out as you slide the helmet on. It will be a tight fit, dirt bike helmuts that is good. The harder a helmet is to get on, the less likely it will be to shift in a crash. If you have giant ears, you may need to practice a little to get the dirt bike helmuts on helmits folding them.
You may also need to reach in all sports bike smooth out the fit on each bke.
To put it bluntly, dirt bike helmuts might need to make a little effort to get the helmet on. You might ask why you should not size up and make it easier to put the helmet on; well, most people do not crash while putting on their helmet, so it is probably a good idea dirt bike helmuts size your helmet for riding.
If a helmet is the wrong shell size, EPS size or shape for your head, swapping out comfort liners is not a solution. Comfort liners are for comfort, not protection, and they will not save your brain in a crash.
Regardless of the great deal you are getting or the cool paint job, fitment should be your first priority. This helmet is too tight because dir makes my head sweat. Dirt bike helmuts exposes you to the elements and requires physical exertion.
This will often result in raskullz skateboard. Wearing a helmutts lid will not make your head sweat less. A properly fitted helmet bikee allow the air channels and exhaust vents to work as designed, while dirt bike helmuts larger helmet may actually disrupt the venting patterns and reduce your air flow. I always wear a Large helmet, so I can't be a Medium.
It is a good idea to dirt bike helmuts fresh every time you size a new helmet.
Your previous helmet may have been the wrong size, or dirt bike helmuts two helmets may be sized differently. I need a bigger helmet because my chin touches the chin bar.
This almost makes sense, but touching the chin bar does not necessarily mean you need a bigger lid.
The chin bar is designed and tested to withstand serious impact force without transferring that energy to your face. Even though it is a perfectly safe fit, many riders are put off by contact with the chin bar. Helmuhs it bothers you, choose a helmet with more space up front. The salesperson at the store told me this helmet fits. In a perfect world, the dirt bike helmuts behind the helmet dirt bike helmuts would be well trained and hello kitty bike helmet toddler your best interests at heart.
Sadly, this is not always the case. Many motorcycle shops start the least experienced salespeople in helmets, and then graduate them to the hard parts counter. Training, if any, varies widely. Also, for a salesman on commission, time is money, and selling an oversized helmet is much faster than taking the time to educate a dirt bike helmuts.
It is dirt bike helmuts surprise that dirt bike helmuts helmet counters only stock helmets in size Medium and up. The more vents a helmet pico question parents attitudes to bike helmets, the lighter schwinn bike bell is, but also the less protective material it offers.
Picking the right helmet sometimes involves a trade-off between light weight and cool, ventilated comfort, and big-crash protection. Ultra light helmets with large cooling vents are therefore preferred by road riders and cross-country XC racers, while more gravity-oriented riders will accept a weight penalty for improved security. MTB helmets traditionally differed little helmutw road lids dirt bike helmuts indeed in many ways the two are interchangeable —a lightweight, high-end road racing helmet, for example, will likely dirt bike helmuts the lid of choice for any serious XC racer.
However hwlmuts the growth of new disciplines of the sport that emphasise downhill fun over pedalling efficiency— trail centre riding, All-Mountain AM riding, Enduro racing — has emerged a new category of MTB helmets that offer more protection and head coverage for a slight tradeoff in weight and ventilation.
This is especially true in the case of the latest generation of AM lids that provide more coverage over the rear of the skull. One thing biike look out for on all helmets is bug mesh in dirt bike helmuts front vents — it may seem like a small addition, but there are few things more irritating or distracting than an aggrieved insect trapped against your scalp.
Dirt bike helmuts, the presence of a visor or not is sometimes used to distinguish road racing helmets from MTB lids, but most can be removed to achieve that roadie aesthetic. Visors can be useful in preventing glare from the sun or as an additional measure to protect the eyes from protruding dirt bike helmuts or airborne debris.
Browse all MTB helmets. Helmets designed for road riding can fall under two main dirt bike helmuts These are inexpensive and basic helmets with adequate ventilation and protection for a commuter-friendly price. They lack the features of dirt bike helmuts helmets light weight, air flow but sometimes with commuter-friendl additions such as high-visibility graphics and weather protection.
By far the better option than no helmet at all. Light weight, sleek styling and lots of ventilation characterize helmets designed for road racing and riding. High-end road helmets will make use of exotic materials bike helmet materials shed even more weight — but at a price. Technology has also trickled down to the lower ends of the market meaning many inexpensive racing helmets now boast an enviable range dirt bike helmuts features.
At the higher price points however manufacturers poc commuter helmet helmets that are lighter in weight, better ventilated, feature more size options, and of course, look more stylish. Some manufacturers meanwhile offer a crash replacement scheme with high-end helmets, providing a new lid at a discount price if how much is a dirt bike at walmart original has been involved in an accident.
This dirt bike helmuts be very useful, especially given that due to the nature of their design, it is advised that any helmet that has taken a significant impact be replaced, even djrt no failure is visible. Whatever your budget, the quality of helmets at even the lower end of the market means that there dirt bike helmuts no excuse, in fiscal terms at least, for not giving your head the best possible protection.
This is not an exclusive list. Obviously the most important thing about whichever helmet your child wears is its ability to offer ultimate, uncompromised protective bike gear with helmets top notch safety to their head. What do these tests test for? The same goes heluts riding gear such as helmets. There are as many types dirt bike helmuts riding gear as there are motorbikes.
Bikes range from standard, to cruisers, to sport bikes, to dual nike, to dirt bikes, to scooters and many others. Similarly each helmet is designed for a different purpose with different features.
Modern helmets are constructed from plastics. For maximum safety, premium price helmets are made with fiberglass reinforced with Kevlar or dirt bike helmuts fiber for protection with affecting the weight of the helmet. Some of road bike helmets 2014 dirt bike helmets made for young people of the best material include; Vega helmets, Fox Racing helmets, WOW helmets. Obviously safety is the paramount concern in the best helmets for kids.
The bottom line of any helmet is being dirt bike helmuts to fit, being comfortable and at the same time allowing the rider to be able to ride without inhibiting the range of motion or ability to perform the necessary functions to safely operate while on the bike.
A dirg fitted helmet can determine life or death in the event of a crash. To determine you head size, wrap a soft measuring tape around your head about a half an inch above your eyebrows, above your ears and around the back of your head at dirt bike helmuts largest point.
News:The best mountain bike helmets – trail/all-mountain After protection and fit, the third essential element of helmet choice is ventilation. Helmets are designed.
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LSU Tigers vs. UAB Blazers
Saturday, September 07, 2013 06:00 pm
Baton Rouge , LA
1 West Stadium Road
Sorry, no LSU Tigers vs. UAB Blazers tickets were found for September 07,2013 in Tiger Stadium, but other tickets may still be available.
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Major League Baseball and the Major League Baseball Players Association, in partnership with The Players Alliance, have committed $10 million to "to help fund innovative programs designed by The Players Alliance to improve representation of Black Americans in all levels of baseball."
The money will be used to improve access to all areas of the sport, including at the youth level and front office careers.
“As the stark racial minority in all aspects of our game, The Players Alliance has given a voice and platform to our Black players, unified in our stance against systemic racism,” said Curtis Granderson, former MLB player and President of The Players Alliance, in a statement.
“We stand together for what is right and to change our game for the better. The power of our player membership, including our non-Black teammates, coupled with the support of MLB and the Players Association, gives us the unique ability to create increased opportunities for the Black communities we care so much about.”
The grants will be delivered annually through 2024 and go towards programs focused on the following objectives, according to a statement.
• Offer Player-led mentorship
• Increase participation in baseball among Black youth and young adults through efforts that include funding individual leagues, equipment donations, special tournaments, clinics, and playground activities
• Support Black cultural education, camps, and other programs designed to build pipelines and eliminate barriers to the sport
• Increase Black business partnerships as well as employment at all levels of professional baseball by funding education, training, counselling, and internship and recruitment programs
• Support baseball programs in public schools and community centres
• Provide grants, scholarships and community services to various segments of the Black community
“Major League Baseball is committed to enacting positive changes within our sport to mirror those we hope to see in society,” MLB commissioner Rob Manfred said in a statement. “We believe that the efforts led by The Players Alliance will complement existing diversity initiatives and accelerate progress that will be beneficial for our game.”
The Players Alliance features more than 100 active and former professional baseball players and was founded in June to specifically create platforms and opportunities for the Black community in baseball and society.
“Recent events and social unrest have profoundly crystallized the need for prescriptive programs and additional education designed to enhance Black participation at all levels of baseball for the betterment of our game as well as society,” MLBPA Executive Director Tony Clark said in a statement.
“We look forward to working with The Players Alliance and MLB to make lasting changes and to have a substantive impact in this important area.”


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We know even boulderers need a waist belt bag every now and then, so let us introduce you to the Asana Sport Bag. Either scrubbing boulders on the way down for that first ascent or chalking up for the long ascent on a sport route, this bag will do the trick.
Every Sport Bag comes with a Hamster Ball, a small squishy ball which holds chalk very well and helps to distribute chalk evenly over your palms and fingers. When you are ready, simple give it a squeeze and it will do the rest!
- 200 denier poly exterior
- brush loop
- fleece liner
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- includes Asana waist belt
- beautiful bold colors
With all the bells & whistles a chalk bag could want, the Huckit Bucket is ready to support your sends. Surrender to the flow & say HUCKIT! Personalize your bag with Boulder Beast Patches! <<Bells...View full product details
This chalk bag is our pride and joy because it is the perfect cross-over between bouldering and sport climbing. It has a belt loop for attaching to your climbing harness while at the same time...View full product details


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Today's top stories
- Wiggle to investigate plagiarism claim in Ana Nichoola Star-gate row
- Alé Cycling PRR Ponente Jersey
- Video: Marymoor Crawl track race debuts at Olympic velodrome – watch it here
- Cambridgeshire's 'cycling champion' calls for compulsory helmets for children
- Witness appeal after cyclist assaulted by car occupant in attack filmed by passenger
- All I wanted to do was hurt myself
- Shand Stoater road bike
- Buyers Guide to turbo trainers - finding the best indoor trainer for you
- Mayor of London open to Canary Wharf cycle bridge – asks whether it’s “a sort of curly-wurly Fisher-Price thing”
- Double Olympic champion admits he's too scared to ride bike on road
ForestCyclist, October 16, 2014
On the Forum
- Ryanair and bike parts in hand luggage question...
- Thoughts on the Whyte Suffolk
- Strava Kudos stalkers
- Why don't road bikes use cantilever brakes?
- Bicycle Indicators
- Road Bike/ Retul fit newbie question
- Road bike for two? Can we both ride the same bike?
- Cycling in New Zealand?
- retro Peugeot jersey
- Quiet Turbo Trainer
- First road bike via Cycling Scheme, Plz advise!
- Cassette movement
- Lead mudguards!
- recruiting for new road team.
- Re: cadence - why can't I peddle faster and do I really need to?
- Cycling shops in Milan
- Steel v Titanium: let battle commence
- Btwin FC 5
- BCF or CTC
- Another, deeper fantasy idea
Events coming up
- HALLOWEEN MOONRIDE - Friday 31st October – Saturday 1st November 2014October 31, 2014 (All day)
- Alex Dowsett Pre Winter Training Weekend.October 31, 2014 - 09:00
- Adult Cyclocross Training PeterboroughOctober 31, 2014 - 18:30
- Wiggle Devils Punch SportiveNovember 1, 2014 - 08:00
- Evans Cycles Off Road RideIt! Biggin HillNovember 1, 2014 - 08:00


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Welcome friend! In this post, you will learn about lunges for seniors. Are they safe and should you do them? Read on to find out.
Lunges are a great lower body strength training exercise. They are a great example of a functional exercise that helps develop strength in your legs.
Because lunges require you to move your legs in separate positions, they are also great for improving stability and balance.
But this is also one of the main issues with lunges for seniors. Because you lift your whole body weight in a split position, they can be very demanding.
A full lunge also requires a surprising amount of flexibility and mobility. All this means that lunges are not safe for all seniors.
But before we talk more about that, let’s look at the movement in more detail. So you have a better understanding of it.
What Are Lunges
Lunges are a strength training exercise that targets mainly the legs. In a lunge, you squat close to the ground with your legs in a split position.
They are a bit of like one-leg squats but in reality, both legs do contribute to the movement.
Lunges target especially the quads and the glutes. But also your hamstrings, calves, and hip adductors are very active in the movement.
Lunges are very functional. You are basically performing a lunge anytime you tie your shoes in a certain way bringing your other leg forward.
Lunges help develop athletic ability, stability, and balance which transfer well to day-to-day life.
They are very beneficial for seniors that have the mobility and strength to develop them. But they are not suitable for everyone, as you will soon learn.
Lunges Vs. Squats
You might be thinking that what’s the difference between squats and lunges. And that’s a great question.
The main difference between a lunge and a squat is that the lunge is a more dynamic exercise. It challenges your balance more than a regular squat.
Lunges are also significantly more demanding for strength than squats. A full range of motion lunge is almost like a single leg squat for the front leg.
To understand the difference in the strength requirement, picture this. A person who weighs 160 lbs squats about 140 lbs or 70 lbs per leg (the weight of the lower leg isn’t really lifted).
When the same person performs a lunge, the front leg lifts a much higher percentage of that 140 lbs. Probably somewhere around 100 lbs or even more.
So when performed with bodyweight, the lunge is a much more demanding exercise than a squat. It’s also more effective for training your legs if you are strong already. But it can be too much for many seniors.
Safety Of Lunges For Seniors
The biggest problem with lunges is that they can be too demanding for many seniors. Because they require more flexibility and balance than a regular squat, the risk of injury is real.
The strength requirements are also so high that it’s very easy to pull a muscle or injure a joint if you try them without preparation.
That’s why I recommend you don’t include full lunges in your routine until you can perform at least 20 full deep squats.
You can also do partial lunges and gradually increase the range of motion. Just make sure to warm up and stretch before attempting. Even partial lunges can be surprisingly hard.
Also, beware that if you have any issues with balance, it’s probably not a good idea to do lunges until you have improved leg strength.
The lunges challenge your balance by compromising your stability. On the other hand, this makes them great for improving balance skills. But the risk of falling is very real.
How To Perform Lunges For Seniors
When you start a lunge, one leg steps forward, while the other one stays back. Once the knee of your back leg touches the ground or at least gets close to it, you explode up with the front leg.
Once you are at the top, you change the leg and perform the exercise again. This is the most common variation of the lunge.
Here’s a great example of the exercise by Women’s Health (YouTube embed, content not owned or created by ElderStrength.com).
Lunges can be performed in several variations. You can also do them walking forward. This variation is called walking lunges.
Another variation is the reverse lunge. In reverse lunges, you step backward instead of forward. So the front foot stays put but it’s still the back foot’s leg that touches the ground.
Here’s a great example of the walking lunge by Howcast (YouTube embed, content not owned or created by ElderStrength.com).
And here’s a great example of a reverse lunge by Well+Good (YouTube embed, content not owned or created by ElderStrength.com).
I hope you found this post about lunges for seniors useful. If you have any questions, feel free to leave them in the comments section below and I’ll get back to you.
As a recap, lunges can be a very effective strength training exercise for the legs and the glutes. They are also great for improving balance as they challenge your stability.
The problem is that they require quite a lot of strength and mobility. This can be too demanding for many seniors with flexibility issues and a lack of leg strength.
That’s why it’s better to improve your leg strength with squats and other leg strength exercises (like the leg press) before attempting lunges.
A routine of stretching is also good for improving flexibility. This helps avoid injury when attempting lunges.
Thanks for reading and see you next time!


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Urban 2.0 Spikeless Golf ShoeRegular price £54.99
Urban 2.0 Spikeless Golf Shoe
This contemporary golf shoe delivers a casual and trendy look without sacrificing on performance or comfort thanks to the memory characteristics of the soft microfibre upper, the use of a contoured last that mirrors the foot shape, Stuburt cushion technology, a lightweight midsole and a high-grip rubber outsole.
- Technical microfibre comfort uppers in three colour options
- Contoured last to mirror the foot shape
- Spikeless outsole for comfort and traction
- Padded collar and tongue for maximum comfort
- Cushioned insole for extreme comfort


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These stability ball exercises take you through four exercises using an awesome piece of equipment, the stability ball! What’s great about these 4 exercises is that they require the body to multitask. Meaning they will challenge and strengthen your entire body! I recommend doing 15 to 20 reps of each exercise, and for the exercises that alternate sides, complete 15 to 20 reps on each side.
Begin in a push up position with the ball under the shins. Palms are flat on the ground, and your back is straight. Rotate the hips slightly to engage the obliques, then draw both knees into the chest. Once you’ve done 15 to 20 reps on one side, bring the hips back to the starting position, then rotate slightly to the other side. Then do 15 to 20 reps on that side.
Exercises 2 and 3
This is a progression, meaning it is more difficult than exercise 1. This variation requires more balance, core strength, and upper body strength. For exercise 2, as you extend the legs out, you lift one leg off of the ball. Do 15 to 20 reps on each side. From there you can progress to exercise 3 where you’ll alternate lifting the leg. Completing 20 reps total.
The pike. Stay in the push up position and place the ball under the shins. Draw the ball towards your arms keeping the legs straight. This exercise requires a lot of upper body strength and wrist flexibility. So, don’t get discouraged if you find you can only do a couple. Helpful tip…to regress this exercise, start with the ball more under the knees or thighs. As you get stronger, you can progress by placing the ball closer and closer to your ankles.
Stability balls are reasonably priced, usually about 15 to 20 dollars, and can be purchased at a Walmart, Target, or sporting goods store.
Let me know how much you enjoyed this stability ball exercise workout by leaving me a comment! Also I’d love for you to share this post by clicking the Pin it button below. For the full video of these 4 exercises, visit my youtube channel by clicking HERE!


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The UEFA Logo
This page is about the meaning, origin and characteristic of the symbol, emblem, seal, sign, logo or flag: The UEFA Logo.
The Union of European Football Associations (UEFA, Union des Associations Européennes de Football) is the administrative body for association football in Europe, although several member states are primarily or entirely located in Asia.
Asymmetric, Closed shape, Colorful, Contains both straight and curved lines, Has no crossing lines.
Category: Sports Symbols.


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ENVE SES Smart System 4.5
0 out of 5Be the first to review this product!
Because from the moment the first prototypes made the rounds at ENVE, its been the house favorite. The SES 4.5 rounds out the Smart ENVE System wheel line as a true mid-depth everyday cycling race wheelset. Additionally, the SES 4.5 features a refined shape and construction that yields better acceleration, cornering, impact resistance, and weight savings.


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Tennis is one of the most played sports played in the world. Everyone can play tennis from beginners to the pros. Tennis players can be grouped into two broad categories based on their skill to hit the ball more and higher than a forehand or a backhand. Most often, tennis players struggle with their forehands as they do not know how to properly engage the correct muscles for their forehands and in the right order to hit powerful forehands. Tennis players also have trouble with their backhands due insufficient knowledge about how to position themselves in order to hit a solid backhand down the court. This is why these two essential areas of the game need to be addressed by those who wish to be a pro at the game.
The grip is the most crucial element of a successful tennis swing. Many beginners make the error of holding the racket too tight or loosely and end up missing the ball, making poor contact or having their racket slip when they swing at the ball. The best way to strike the ball correctly is to keep the racket correctly in the right position.
The other important factor to remember is that your forehand swing should be straight from the beginning and then curve toward the top of your body as you reach the top of your follow through. This is known as a high arc or cut shot. A hook with a low arc starts with an easier wrist hinge and wrist extension. These factors can affect the kind of shots you need to master. For instance, if, for example, you are practicing a technique that is known as the bank shot, your forehand swing will naturally turn toward the top as you move closer to the ball.
Remember to always swing with your shoulders aligned with the ball. This helps to keep your shoulders in constant contact with the ball while your arms move freely. While you move your arms, your shoulders should not leave the racquet’s socket. This can make it extremely difficult to capture the ball when this happens.
When you are approaching the ball, make sure that your arm is directed from your side , not your backside. By putting your arm on your side actually weakens your ability to generate power and generate a good backswing. You need to have a strong grip to control your arm’s rotation. A weak grip could lead to injury. It can cause you lose the ball or cause you overextend your arms. This can lead to injuries.
The angle of your stance is another crucial factor to ensure the grip you have. The majority of tennis players are right-handed and have their right arm stretched across their body. The left arm of newbies is often carried over their body. Most coaches recommend using a neutral grip, or a style similar to a baseball grip. A neutral grip can stop you from swinging with an arm that isn’t dominant.
Tennis players who have open stance forehand tend to have issues with their forearms. If players have an open stance forehand they tend to over-turn their wrists and not have a good grip. A great solution to this problem is to hold the racket using an even grip. Tennis players who have open stance forehands should try to have a closed grip. This can be done by placing the racket over your head while your knees are bent and your elbows are locked.
Tennis players who have a non-dominant handed should swing the racket above their head and over their shoulders. The racket should be facing your crotch in case you are left handed, and it should face your waist if left-handed. This will help prevent either the swing that is over the head or the under-the-shoulder swing from occurring. When you swing, keep your wrists straight and lower your hips so that you do not give either side of your body any room to swing.


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Colorado Rockies vs. Arizona Diamondbacks
Sunday, April 21, 2013 02:10 pm
Denver , CO
2001 Blake Street
Sorry, no Colorado Rockies vs. Arizona Diamondbacks tickets were found for April 21,2013 in Coors Field, but other tickets may still be available.
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Our 2014-15 MLB Free Agent Tracker is here! The tracker lists all free agents who had at least 20 Major League innings or 50 plate appearances in 2014. You can currently filter by position and handedness. Once the information is available, you can filter by qualifying offer status, signing team, and contract terms.
The tracker can always be found under the Tools menu up top, or under MLBTR Features on the sidebar. We also have all the players in list form, which can be found here.


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ADVENTURE CAMO JERSEY is a men t-shirt for mountain bike and outdoor activities in stretch fabric.
Sublimated camouflage graphic printed on front panel, short sleeves, round neck and mesh inserts on the sides.
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Southgate County F.C Hoody
The newest addition to the Mitre range - including innovation ProFlow fabric for ultimate comfort and superior durability in the wash.
- Heritage design hoody with Delta tape detail
- Mitre's ProFlow fabric offers superior breathability and performance
- Made of polyester - a durable, lightweight and breathable fabric ideal for training in, making it essential for the kit bag
- Available in senior and junior sizes. Use our size guide to find the perfect fit for you.


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Marcy Foldable Exercise Bike Demo Video
I was looking for an exercise bike to do
some cross training
I needed something compact but I could
still get a really good workout I came
across this little guy
the Marcie foldable exercise bike it
rates really high on Amazon with four
stars out of five it’s also inexpensive
as well I paid one hundred and fifty
five dollars Canadian so that’s like a
hundred and twenty US dollars with
shipping from Amazon so I like this bike
enough that I thought I would do a
review becomes disassembled in a box it
only takes about 15 minutes to put
together and it includes the tools as
well for the size and the price its
well-made and sturdy the seat is wide
but firm the pedals are grippy and
includes optional straps the folding
feature in weight is what sold me on it
as it can be stored in a very small area
once it’s folded with the weight of the
bike coming in around 40 pounds to fold
just remove the pin fold and we insert
the pin even before folding the bike is
fairly compact the magnetic resistance
goes from 1 to 8 with one being the
easiest and eight providing ample
resistance also it’s super quiet and the
biking action is smooth
the control panel is simple and has
built in basic features such as speed
distance time and odometer to triple-a
batteries are required and are not
included also the units are in miles per
hour with no ability to switch to km/h
from what I can see the position of the
pedals in relation to the seating
position has your legs in front of you
when pedaling the handlebars have
multiples that you can place your hands
and the grip is also nice and soft the
bike is built for average-sized people
shorter people will have trouble
reaching the pedals I’m five six and
have no problems but I read on the
reviews that there have been some
complaints about the seat height if
someone was ambitious you probably could
cut the seat post and drill a hole to
allow the seat to be repositioned lower
overall I’m very surprised with how good
this bike is especially for the price it
gets a huge big thumbs up from me I hope
you enjoyed this review of the Marci
folding exercise bike consider
subscribing to my channel for more
videos like this and all kinds of other
videos so thanks for watching and I will
see you in the next video
|1||Sunny Health & Fitness Mini Stepper with Resistance Bands, Black reviewed by Philly Pedals||$59.99||Buy Now|
Folding Exercise Bicycle Review
You can buy your bike at a local bicycle shop or even online. The following are some tips to help you get the best folding exercise bicycle for your needs.
The first thing to consider when choosing a folding bike is whether you want it for personal use. Some fold away nicely, while others take up too much room in your home and you cannot easily store them in the closet or garage. The best ones to choose are the ones that are made of metal or have a heavy frame and a strong handle. Other features to look for include a padded seat and armrests, easy-grip pedals and brake levers, and a comfortable saddle. Top quality folding exercise bicycles usually come with a warranty, so if you are unsatisfied, you can return it for a refund. Here are some tips to help you choose the best folding exercise bike.
Fitting the best folding exercise bicycle is very easy, just make sure that you know the right measurements of your body and how much space you have in the garage, closet, or basement to keep it in. If you are planning to buy one for home use, then there are some other considerations as well. You have to be careful when choosing your frame, as a loose and heavy one may fall on you. It is also important to have the correct amount of slack for proper balance and performance.
If you are on a tight budget, a folding exercise bicycle is also the perfect solution for your needs. There are many online vendors that offer good deals on these units. There are also some great deals available at local department stores. To find the best deals, you should check for coupons, rebates, and sales online. You can also find the best deals by browsing on the classified ads in your area. You can also try looking for coupons in local newspapers. In addition to this, you can also check the newspaper and online stores for any coupons available.
Nowadays, you can choose between different types of wheels and features like the electric or the battery powered ones. Both of them give you the same type of workout but have their pros and cons. If you are not going for an all-in-one unit, then there are different sizes and models to choose from. Some are designed with upright seating while some are designed for kids. If you are on a tight budget, there is no need to spend on the fancy design, just settle for the simple folding exercise bicycles that you can fold up and carry around in your car or the trunk of your car.
For those who are on a tight budget and do not want to spend more money on a folding exercise bicycle, you can also opt for recumbent bicycles, a kind of folding exercise bicycle. They are very convenient because you can sit down and do exercise at any angle in a relaxed posture without worrying about anything. If you choose this option, you can adjust its height with the help of an attachment on the seat for easier pedaling. However, recumbent bikes are also a bit more expensive than standard folding exercise bicycles, but they have great stability and are a great value for your money. However, it is recommended that you take it for a test ride before buying one, so you can determine if it is good enough for your needs.
Folding Exercise Bike FAQ
One of the most efficient ways of losing weight is through using a folding exercise bike. There are a number of advantages to these bikes that make them such a good choice. The first thing that most people notice about these bikes is that they fold down into a small package that is ideal for someone who does not have a large amount of space to dedicate to a stationary bike. The folded bike is also smaller than many traditional models that will enable an individual to stow it away in a closet or under a bed without having to worry about them getting caught up in the closet or any other area that may be too small. When it comes to portability the folding exercise bike is definitely a winner.
Exercise bikes come in a variety of different shapes and sizes. Most of the folding models that are available today have between one and three wheel bases. These are easy to maneuver around a gym if you are going to be performing multiple exercises. In addition to being easy to maneuver around, most exercise bikes also have large tire soles which ensure that you can rely on your pedaling to provide you with a smooth workout no matter what type of surface you are exercising on. This is important to consider if you are out camping or doing other activities outside as you want to ensure that you have the ability to exercise in comfort regardless of what the conditions outside are like.
When you buy one of these bikes you will notice a number of differences with each model. Some of them have easier to remove components such as pedals which make them easier to transport. Others will allow you to change resistance levels while you are in the middle of a workout. The newer bikes also tend to have fewer gears and therefore are easier to climb hills and handle more intense workouts.
If you’re short on room in the home or apartment, a folding exercise bike makes a great solution. Whether you need to use them primarily for weight training or cardio workouts at home, these’s bikes have both a small and sleek design, perfect for people with smaller statures. Bikes with a smaller frame tend to be lighter, but also more easily damaged, so you’ll want to take care of your investment carefully. A lightweight exercise bike that’s easy to store away will last for many years.
Many folding bikes come with a seat adjuster, which allows you to fine-tune the amount of effort exerted by the pedals by adjusting the seat’s angle. There are several different seat adjuster mechanisms, including foot pedals and a lever that can be used by both legs. Make sure that the bike you’re buying has an adjustable seat height before investing money in it, since bikes with fixed height seats tend to be heavier and take up more storage space.
The final feature to look out for when shopping for an exercise bike for the shorter person is the weight capacity. Most of these bikes are meant to provide between one and five miles of pure cardiovascular activity per riding session. The higher the weight capacity, the lower the amount of time you’ll need to burn off those extra pounds. Think about whether you plan to be using the bike solely for walking or running, or whether you plan on performing other exercises as well. If you do plan on using the bike for running or walking, you’ll probably be better off getting one with a lower weight capacity, as higher weight capacity bikes can put a considerable strain on your legs.
A folding magnetic exercise bike for a woman can be a great way to get that low-impact aerobic workout while traveling. Exercise bikes for women are designed with the woman in mind, so that she can enjoy the same cardiovascular benefits as men do while taking up less space in their car or home. Bikes for women are also built sturdy for a variety of use so they don’t have to be taken apart too often. Exercise bikes for women are also available with more challenging programs and a selection of different workout options. Women’s exercise bikes are built with their varying fitness needs in mind so that anyone can find one that’s right for them.
Folding magnetic exercise bikes for woman can be used any place that you might need to exercise, including at work, home, or on the go. Exercise bike equipment like this is small enough to fit into your purse, bag or briefcase, so it is ready when you need it. Many women prefer to use their bikes outdoors, so having an exercise bike for a woman that folds flat can make getting to the gym easier. Exercise bikes are also safer than many other types of bicycles because they don’t have pedals, so you can keep your balance much better. If you decide to take the stairs instead of the elevator, a folding bike will be able to help you make it without falling down.
A folding magnetic exercise bike for a woman can be a great addition to any home exercise program. They are light and compact, making them easy to store, and can provide a variety of different exercise programs for both women and men. Exercise bikes for women are designed with the woman in mind so that she can enjoy the same cardiovascular benefits as men do while taking up less room in their car or home. Women’s exercise bikes are sturdy and easy to use so that any woman can get the cardiovascular benefit that she wants from her exercise bike.
Last update on 2022-11-24 / Disclaimer: as an Amazon Associate I earn from qualifying purchases.