15 Different Exercises You Can Do With a Leg Extension Machine (Using the Valor Fitness CC-4)
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- čas přidán 9. 07. 2024
- ***Use the code "MROSE5" if you want to get one for yourself and save 5%!***
Note that the code slightly changed since posting this video- sorry about that!
Link to the machine I used: valorfitness.com/products/val...
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EDIT: I have since found a great way to add lying hamstring curls to this list, and it has become my favorite exercise to perform with this machine. Head over to the blog post I wrote up to accompany this video which breaks it down for ya: cheatdaydesign.com/15-differe...
I'm a total gym rat, and I never thought I would end up working out at home. But 2020 forced me to put together my own home gym, and I absolutely love it now.
With the right equipment, I've found that you can do virtually any exercise you want at home without breaking the bank on tons of expensive equipment!
This leg extension/leg curl machine has become one of my favorites, so I want to share with you all the different things you can do with it to get an incredibly effective workout in.
PS: Pay no attention to my incredibly dirty mirror 😅
Timestamps if you want to jump around:
0:00 - Intro & Basic Tips
3:56 - Leg Extensions
5:32 - Single Leg Extensions
6:21 - Seated Leg Curls
8:32 - Single Leg Seated Curls
9:26 - Standing Leg Curls
10:27 - Ab Crunches
11:08 - Lower Back Extensions
12:27 - Hip Thrusts
14:14 - Single Leg Hip Thrusts
15:50 - Single Vertical Leg Press
16:24 - Vertical Leg Press (Close Feet)
17:02 - Standard Leg Press (Two Variations)
19:10 - Seated Calf Raises
20:02 - Glute Kickbacks
If you want more content from me, come find me on IG or at my blog...
Instagram: / cheatdaydesign
Blog: cheatdaydesign.com/posts
dude this is genius. I feel like I just gained several specialty machines in my basement now. I was doing a few of these already but the ab and back movements are awesome. Thanks!
Most useful video I've watched in a long time - cheers, subbed.
I was debating buying this machine. I had no idea you could do so many exercises. Great innovation and video!
I just ordered this and was doubting if I made a good choice. This video made me realize it’s an amazing machine. Thank you so much!
I put my leg ext/curl unit together today, and this video helps me better grasp how to use it. Great job!
This video and the preacher curl hack are awesome! I just placed my fist Valor order and was able to use your code as well. I can’t wait to watch more of your videos!! Love all the home gym videos so far. Thank you!!!
Thank you so much! I'm glad they were helpful :)
Great stuff man never would have thought of some of these exercises.
The CC4 is finally back in stock today. I used your code and saved over $20 bucks!
Thanks Matt!
Great stuff man liked and subscribed for the quality content
I just got this Valor CC-4 and assembled it tonight. I found this video right after I did my first workout. I was amazed at the valuable information and creative uses of a machine I expected to use for just 2 exercises. THANK YOU!
My pleasure! Enjoy it.
Wow thanks for this video ! This helps so much !
I finished building my new leg machine and I bump into this. Sir you're a creative genius. Can't wait to try these
Appreciate it! Enjoy the machine, I love it.
I have this machine. These variations are great! Thank you
Thanks. I ordered using your link/code. I hope it will help rehab my injured knee. Your tips help seal the deal.
I learned something new today. Great review! I'm planning to either purchase this machine or the Titan.
I'm so happy I found this video. Thank you for sharing.
Thank you so much. I got the same machine and I never knew the seat can be adjusted up. All this time I use the support to help me be in a angle when doing leg extensions.
One other exercise you can do too is the GHD. Take off the back pad and use the knee support and put it in all the way and twist the knob to lock it. I recommend using mats on the seat so your knees are comfortable. Put a plate or 2 at the bottom to prevent the machine from tipping
This video is bloody awesome. Was considering buying one as I want to work out more at home outside of the gym. These are great. Thank you for this video 👌
Happy to help!
your the BEST i just bought this today and i love all the different exercises you came out with thank you new sub here your great thank you
Great video! I just learned 12 new excercises..Thanks bud
Sub sent your way, just bought this for my home gym. Legs need work. What great ideas too dude 🙏💪
Fantastic video even valor didn't know their machine could do so much ... Cheers
Ok, got the equipment should be shipped soon; used the code and that was very nice so thx for that and the video! I think this will be a great addition to my gym
Thanks, Donald! Hope it treats you well 💪
Excellent demonstration video. I too have several valor machines. I recently got rid of a similar machine by a different company because it was a joke but your video of the valor version is going to have me run out and pick up one very soon.
Clever and great video. Thank you
Just ordered that machine great video just gave me a better reason to buy it and thanks for the promotion code saved some money got me more excited to use the machine now with these workouts
just purchased one and used your discount code, good video.
Great advice, just ordered one of these. Thank you for the video
No problem 👍
Great video and advice, thank you! 👍🏽
Glad you enjoyed it!
Awesome ideas! I never thought about the seated calf raise or glute press! One thing I did to mine that I think is amazing, I put it on heavy duty lockable castor wheels so that it is mobile, that way I wheel it in front of my functional trainer, chuck on a spring collar and connect the cable weight stack, that way I can change the force curve, it feels so much better!
I like how he called it accessory work. This is not a replacement for doing squats. Squats are king, but this is a nice compliment to them. It gets you that extra bit of work on the thighs, and hamstrings, and you can isolate them without putting stress on your back, and other muscle groups.
Parabéns professor 👏👏👏👏 Show 👏👏👏 você é um gênio!!!
Great information. Very creative.
Dude thank you.. I have a home gym and I'm planning on buying one this week. I knew you could do a lot with this machine, but I didn't know you could do so much. Thank you
Happy to help!
Great video, I have this machine by body solid but it’s practically identical so can’t wait to try some of these out
Ritik, did you try these on the body solid? Were you able to do all the exercises?
Fantastic!
Last week, I stopped by the valor fitness showroom in Pinellas Park Florida and got try this machine and the seated row. Prior to the visit I wasn’t sure about those 2 machines, but after trying both out I am a fan. I am going to sell a few items to make room in the garage gym for both. This is definitely a must if you have the room.
I'd love to utilize a seated row machine as well! Maybe once I have a little more room, that'd be a great addition
Excellent video 👍
This is really creative! Great video!
Thank you so much!
Thank you so much ! Very useful all your tips !👉🏻🤙🏻🤛🏻
My pleasure!
Awesome brother...you gave me a lot of good ideas..thank you!!!
Happy to help!
Great video wish I had space for this in half garage gym already have sauna, rack, weight storage, treadmill and battle bike so zero room but thinking about getting Stray Dog GOAT attachment small lever arm and doing standing leg curls. I can hook to my Athena cable system for continuous resistance as well. I wasn't sure if standing leg curls were good and you've convinced me so wanted to thank you!
Love this video!
Thank you!!
Bruh!😳🙆🏻♂️🤯🤯🤯👌🏽Thanx a million!
Cool video, thanks! I just picked up the Titan version. This is super useful content.
Glad it was helpful!
I absolutely love this video and appreciate all the details you go into. Would this machine do well if i added 100-150lbs? I haven't been able to find this answer anywhere 😞
Good stuff!
Hey try adding a 25lb plate to your pin to get the weight to start in a position where gravity is pulling on the weight from the start. This way you might not have to start as far back, and you might be able to start engaged on leg curls too!
This video is ridiculously useful. Thank you
My pleasure!
excellent! 🤜🤛
Damn 15 exercises. Thanks for the video. I did not know if i should buy the Atletica version ( i am in Europe) but now i will order it. I also save money since i do not need a Seated calf from what you shown.
Great video listing all the tips, variations & hacks. One person reviewing this machine complained the the pad at the ankle when doing extensions was too thin. Their ankle bone was actually hitting the bar inside the pad. Your thoughts? Thanks 👍
Great info. Thanks
EXCELLENT, THANK YOU
Legendary tutorial. I was hesistant to purchase this, but now i add to cart kashing kashing and will wait for my unit to arrive❤
Hope you enjoy it!
This design seems to be better than most due to the extra “reach” for creating better angles for the loading bar. Great video.
Matt - leave the removable peg in and add a 35 lb weight plate to it.. This will keep the weight lever arm at 45 degrees at the bottom of the movement. Simple solution to the lack of resistance at the bottom.
Super useful video, thanks a ton! Subscribing
Bought one for $50. Super happy I found your video. Thank you for doing this.
Oh wow nice deal!
I have this same machine and love it. I connected a cable/pulley system to the weight sleeve using a carabineer so that I can add resistance at the low end of the movement. This obviously doesn't correct the fact that resistance is greater higher in the movement, but it lets you add your desired resistance right from the start.
Love that idea! I saw someone do that before and it seems like it works pretty well
I put a band from the weight to the back of the chair. It provides resistance throughout the entire range of motion.
Holy shit you're a genuis! I'll be 100% buying and using your code!
What a great video 👍 subscribed and liked 👏
Thanks for posting this it's very informative. Do you think it's possible to rig a low pulley cable to it to cure the strength curve problem or is there no space or would it cause the thing to over balance?
Wow he's a genius!! Thks for all the tips!!!
You're so welcome!
Great video
Great review, man. About to buy this puppy
Hope you enjoy it!
Excellent Excellent video. I just bought this piece of equipment, and this video has helped me really expand my workouts. I can nearly duplicate 'leg day' at the gym now. Thanks a bunch.
Happy to help!
Wow great video:) do you think I will be able to do all this with the titan leg extensions and curl machine v2??? It looks the same as the Valor one except its the titan one??
I wish I had seen this video before I ordered mine from Amazon. I could have saved a lot of money. As far as mechanical resistance goes, the machine is designed in such a way that as you begin the exercise there is little or no resistance because the weight is moving forward, but as you progress through the exercise your muscles contract more and more giving them the capability to handle more resistance as the movement of the weight goes from forward to straight up. That's the Nautilus Principle which made Arthur Jones several hundred million dollars BECAUSE IT WORKS. Thanks for this absolutely great video on the variety of exercises that can be done on the CC-4. Best one I can remember ever watching. You can bet I subscribed and rang the bell. Can't wait to see what your innovative mind will come up with next.
Thanks for the insight, Donald! That makes a ton of sense, and I can see the appeal behind that principle. However, as someone who went to the gym for many years, I fell in love with some of the machines, so I was happy to find a way to make this mimic the machines in the gym as much as possible. And I appreciate the subscribe! I hope I can bring you some good content. Be sure to check out the other video on my channel for this machine where I turned it into a preacher curl machine, because that was a use I figured out after uploading this video
After one month of use, I must say for me the curl is way more easy on this machine then the extensions ! It even feels more natural that our professional machine at the gym.
But for extensions, with the tips Matt is giving , it is even more difficult to get into the machine since the padded support will really get under the seat, you have to push it hard with the right leg only with all the weights on, and the square metal piece in front of the seat REALLY doesn't help you get into place.
So I figured I could take the peg out, and insert it on the other side, so that it can prevent the padded support to go too far down under the seat. It works, but it's not quite long enough. Sorry it maybe difficult to picture if you haven't tried this machine yet...
It does the trick for me since we're in our 4th lockdown where I live and we train at home... But , the Titan seated machine really looks more evolved and convenient than the CC4. I am sorry it was not in stock when I made my choice...
Otherwise, for the price I really think this is a decent machine, quality build, great service. I would not recommeend it though if you more than fett tall, and big....
Dope video, thanks for sharing!!
If you were to load the loader with heavy weight, 3-4 45lb plates, would it cause the machine to shake and become unsteady? I notice that unlike the titan fitness version, there is nowhere to stack weights to stabilize this machine
Also, I heard that some people said the padding where you place your shins/ankle against to do extensions feels cheap and is painful. Do you agree?
Excellent video! Valor has a new single leg model called the cc-8 was wondering if you’ve seen this one and your thoughts if you have
Great vid
Next year I really want a seated calf raise and a preacher bench for my setup, however getting a leg curl/extension looks way better bang for the buck compared to a dedicated calf raise (can only really do calves and 1 arm rows instead with that)
Definitely. And keep you eyes on facebook marketplace for those things as well, because people are starting to sell their pandemic equipment and it's getting cheaper
Great video. Subbed
Grande!!!!
after this i seriously want to sell my commercial leg raise / lying ham curl machine and getting this. amazing. i believe you could get away to close to about 150#'s on this machine and i can't believe most normal folks in a home gym are going to go over that...
This is definitely worth some thought. I was on the fence about a specialty machine like this due to the space and limited applications, but this does provide some other ideas for use.
Since you have a cable stack, why not attach the low pulley to the weight arm? That would give you continuous resistance.
for a cable to work effectively you would need a cam, have a look at the body solid pro select series, its there plate loaded machines converted to cable, u could either buy the part if available or have it fabracated, id imagine cutting up a bike wheel would work
DUDE thaaaaaank you!! I'm a Coop fan and this video showed up in the recommends - this seems like a GREAT PIECE for the value and you covered some of my favorite leg day moves here! Gonna pick one these up asap on payday! Any shot that code still works?
Love me some Coop, I'm honored! The code changed to "MROSE5" but should work to save ya some money.
Amazing review. This one is so much cheaper than titan but a lot less popular. Going to grab it based on your review. Thanks for posting.
Happy to help!
Awesome video! I own a couple of commercial grade machines. Specifically, the leg extension and the hamstring machine. I paid a lot for them and they are very specific for the exercises they were created. Not much room to do all the things that you’ve done here with them, unfortunately. But, you have given me a bunch of great ideas. I may weld up some arms (leg attachment parts) for each to accommodate various of the exercises you performed here. Maybe small flat platforms for the foot to rest during pushing exercises, etc… Thank you for all the great ideas!
Subbed. Excellent video.
Welcome aboard!
You just saved me $1,000,000. I was going to ask about reverse hypers, then you came back with the kickback. Could definitely see doing reverse hypers with this. Thank you!
Glad I could help!
Can you tell me how to put piece 13 in during assembly
I have done dead lifts and bicep curls too back in the day.
Once they are back in stock, I'll be taking advantage of your 5 % off code. Thank you very much!
My pleasure!
When considering recent research on stretch-mediated hypertrophy, lengthened partials, etc, standing leg curls are inferior to the seated variety, since the hamstring is not stretched when standing. However, you’re definitely on the right track with adjusting the starting angle so that the resistance is near the maximum when the hamstring is in the stretched starting position. You can also add a weight plate to the stopper pin which will serve as a spacer to increase that starting angle a few more degrees.
I just wanted to give an Update to my first post. I discovered that the Insert for Holding the thighs in place. Also Accepts my Body Solid Preacher Curl. I was able to use it as a Preacher Curl platform. And I removed the Leg Roller Pad to Attachments to do Bicep Curls using Carribiner Hooks attached to a short chain for doing Bicep Curls using the weight on the Machine. I am trying to figure out a way for rigging the Machine to do Triceps. By sitting backwards on the seat. To do Overhead Tricep Extensions. And maybe with the Preacher Curl Insert. Be able to rest me back against the Preacher Curl Pad and try doing somehow Lat Pullovers.
This Machines Platform is very well Designed.
#LoveDoingTheAbCruchs !!!
Random question.. any way to get this thing to convert to a preacher curl as well?? Super DIY.. but curious
i have a few pieces from titan,,,,, but after seeing the reviews on the titan leg extension... im leaning towards valorfitness for this unit...
I have some stuff from Titan and overall really happy with the quality, so I'm sure the leg extension is a decent purchase as well. Definitely worth consideration
What a machine you use ?
Thanks for your feedback
Good video. Really good. You just sold one of those……lol, I will use the discount. Two years……hopefully it’s still valid.
Thank you so much Matt very helpful and useful video as I've just bought one for our garage gym.
Iam debating between this machine and the bullet proof isolator?? I have the stray dog goat with all the attachments but i think i will sell it to ether get the titan machine or isolator. Also will get squat max or rhino.
Been overthinking everyday forever about what to buy between the pieces above😢
Made me subscribe
Welcome!
Awesome video, you could probably do Donkey Calf Raises too
I tried, but I'm too tall for that. The range of motion doesn't work out for me for those
You're the smartest guy I've ever seen
i think maybe for hip thrusts would be good to have feet raised on something?
I got the komodo version. Like you, I'm not keen on the leg curl bit. I do find that if you put a lot of weight on it and do leg extensions, the machine does lift off the ground, so I have to add plates into the rear frame to hold it down. Did you get the same issue?
Hey I have a few valor machines, how can I sign up to become an affiliate?
Thanks for the great tips ! Just ordered it with your code. Like many I had been hesitating with the Body solid, but almost 3 times the price really helped . May sound awkward, but have you tried any way to do standing abductor or adductor work ?
i am 5'9" so I am still worried that the pad would lay high on my shins during extensions...
I have tried to figure out both abductor and adductor work but unfortunately, it doesn't work great. The movement of the pad makes it pretty unnatural for that kind of lateral work. I use my cables for those! As for extensions, I think you're going to be just fine at 5'9"
@@MattRosenman thank you, great, friendly seller...
You are right, the machine is also perfectly adapted to my height 5'9": seat height + backseat position allow me to lower the pads down ;)