Exercise Substitute For Cable Machine Leg Work?

4

40something

Guest
Shelley brought up the current issue of Oxygen-Glutes a couple of weeks ago. I just got mine in the mail yesterday and it is full of some really good information. However...some exercises suggested I can't do because my gym does not have the ankle attachments for the crossover cable machine nor a butt blaster. So...what will substitute for these exercises? Or is there a good substitute?
 
Do you mean inner/outer thigh work with the cable crossovers? Your gym probably has abductor/adductor machines--these are really traditional, old fashioned ways to hit the inner/outer thighs & every gym I've ever belonged to has at least one.

Personally I've never had a problem w/the outer thighs but of course have tried to minimize the jiggle on the inner thighs, so I use a really wide stance with my toes pointed out when I do squats, this targets the inner thighs also. A reverse stance (feet close together, toes pointed forward) will target the outer thighs more.

The best sub I can think of for the butt blaster is lunges. To get similar results you should use light weight, high reps. I like to use the smith machine for both squats and lunges--it's safer, really helps keep proper form & is more versatile.

Does that help?
 
I mean for doing hip extension's and kickbacks. My gym has the traditional abductor/adductor machines. They have machines that you could attach the ankle cuffs to, but I am the only person who has ever asked for them...and they don't have them. Now, will they get some because a member has asked to use them...that's anyone's guess.

Adding that these exercises are done while standing or with one knee on a bench and working the straight leg. You are pulling the weight stack with a backward movement of the leg.
 
There is also an exercise that I consider to be the same as butt blasters in Legs and Glutes.

It's on the floor work using the ankle weights. You are on all fours and you start with one leg back and you lift your legs up in the air...later she changes to a bent knee position. With ankle weights this is very much like a butt blaster.

For inner thighs, L&G has the lifts where you are lying on your side and you lift leg on the bottom up and down for a good number of reps.

Also for inner/outer thigh work, I like the PLB floor work with the stability ball that hits the outer thighs quite nicely. L&G also has some very nice standing leg work w/ankle weights.

I'm not very good at typing explainations of exercises, but if you have L&G and PLB, you'll know what I'm talking about...hope this helps.


~Marietta
FITXME
http://www.picturetrail.com/fitxme
 
Trying to find a picture but will post this description...

3) Cable kickback. This is your kickback on steroids. Drag a bench to the cable machine. Put on the ankle cuffs that let you chain yourself to the cable machine. I set the cable machine for 40 pounds (start with a lot less if this is the first time you've tried this), climb up on the bench, and do three sets of ten straight kickbacks. You want to kick back and high, but not so high you hyperextend your lower back. This exercise will show you just how much a butt can sweat.

4) Cable bent leg kickbacks. As above, but instead of extending my leg back straight, I keep it bent at the knee when I kick back and up. Three sets of twelve reps. This exercise will show you that it is possible to make your butt sweat even more than you imagined possible.

5) Cable standing kickbacks. Move your bench out of the way, up the cable machine to 50 pounds, and kick back. At the end of all this I guarantee your whole body will be covered with sweat. Do this routine on a day when you don't have any need to stand, sit or walk.
 
I did this workout last week! Oh my!!}( :eek: I did it w/the cable and I've done it using the green resistance band. I can't wait to do some of the lunge/squat routines from that issue.

When I used the band I just added more reps. I still felt the burn.}(

Dallas
 
Dallas...when you use the bands...how are you securing them? I've been trying to think how I could do these kickbacks using my bands??
 
I wrap the band around one foot and then secure the band under the opposite knee (it felt a little awkward at first). I still have my hand on the end of the band as well. Does that make sense? If you add more reps you will feel it!

The reason I did this is because I have some sort of injury going on and I felt the cable was putting too much pressure on my foot.

Let me know if it worked for you.

Dallas
 
Great! I get that. Going to try it today...Thanks!:D
 
Hey 40something,

If your gym has a smith machine you can use that as a substitute for the butt blaster. You need to put the bar down low, about 18-24 inches from the ground. You then kneel in front of the bar, with your knee bent, use one foot on the bar and press out as many reps as you wish. I usually do this with about 60lbs.

Good Luck,

Diana
 
Thank you so much for that idea, Diana. I will give your method a try. :D
 
How did it go with the band? I forgot to mention the day I used the band I did GSL floor work first. So my butt was probably on fire from that too. lol}( You know the standing leg cable extension you could use one of those SPRI bands that's in a circle shape. I still use the cable for that one.

You got some good suggestions from Laura, Marietta and Diana. Bathing suit season is so close!

Dallas
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top