Leg Curl

It's no secret that Basketball Strength Training has become one of the most important elements of a player's overall developmental training program. In order to achieve peak levels of performance on the basketball court players, of all ages and competitive levels, must be dedicated to a basketball weight training program.

This article will outline ten exercises that basketball players should perform during their basketball strength training routine, along with information on proper weight selection and workout set-up.

10 Exercises Of An Effective Basketball Strength Training Program.

• Bench Press - Lay flat and keep your butt down. Push the weight up off your chest and back toward the spotter. Grip should not be too wide or too tight.
• Bent Over Rows - Assume a low stance, bent over slightly with head up. Pull the weight up toward you.
• Curls - Keep the elbows close to the body for a full range of motion. Lean against a wall to help keep the back straight.
• Lat Pulls - Use a lat machine for this exercise. Pull-ups and chin-ups are a good substitute if you don't have access to a lat machine.
• Squats - Place the bar across the shoulders, not the neck. Feet should be a little more than shoulder-width apart, and the back should be straight. (Use a weight belt for additional back support.) Use a chair at first to touch your butt to (do not sit), and then go back up. A leg press machine can also be used for this exercise.
• Leg Extension - Use the leg extension machine, or have your partner provide resistance.
• Leg Curl - Use the leg curl machine, or have your partner provide resistance.
• Triceps - Use the triceps machine, or use free weights. Lay on your back and bring the bar back toward your nose, then push it out.
• Dips - This works the triceps if you are unable to get to a machine or free weights.
• Sit-ups - Perform with knees bent slightly, also rotate your body to work your sides.

Appropriate Weight Selection For A Basketball Strength Training Program

Do not work out with your maximum lifting weight for each exercise. The first week you will be finding the appropriate weights to work with. For example, if your maximum on the bench press is 140, then a good bench press workout would be:

• 1 set of 10 repetitions - 100 (warm-up).
• 1 set of 10 repetitions - 120.
• 2 set of 10 repetitions - 130.

Basketball Strength Training Workout Set-Up

• For each exercise, four sets of 10 repetitions are used.
• For example, 1 set of 10 reps warm-up; 1 set of 10 reps; 2 sets of 10 reps.
• The weight will increase with each set.
• As you get stronger, the weight used in each set will increase.
• Rest about 1 minute in between sets.

By consistently following the Basketball Strength Training Program tips listed above, players should be able to develop an extremely successful strength training routine.

If you're looking for a highly effective, step-by-step workout routine to follow, check out these free muscle building tips. You will learn exactly which exercises to perform and the ideal number of workout days, sets and reps you should use to get maximum results from your efforts.

Free 8 Part Muscle Building E-Course

About The Author

Joe Waters is a certified PE instructor, fitness center owner, fitness enthusiastic and owner of www.ultimate-youth-basketball-guide.com

If you want to develop an explosive basketball strength training program and take your game to the next level - check out the FREE 8 Part Muscle Building E-Course Today.

PLCE-165X Powerline Leg Extension & Curl $309 Training the lower body is crucial for balance speed and coordination and the best exercises for developing the quadriceps and leg biceps are without a doubt the leg extension and leg curl The machine is designed to allow the user to perform both of ...

Magnum Leg Curl, Glossy Black $2546.95 Features of the Magnum Leg Curl: Easy Reach adjustable leg pad. Angled full body support pads maintain user in a comfortable position. Dimensions: Width - 40" Depth - 67" Height - 60" Stack Weight: 225 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Leg Curl, Silver Metallic $2546.95 Features of the Magnum Leg Curl: Easy Reach adjustable leg pad. Angled full body support pads maintain user in a comfortable position. Dimensions: Width - 40" Depth - 67" Height - 60" Stack Weight: 225 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Leg Curl, Lace White $2546.95 Features of the Magnum Leg Curl: Easy Reach adjustable leg pad. Angled full body support pads maintain user in a comfortable position. Dimensions: Width - 40" Depth - 67" Height - 60" Stack Weight: 225 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Leg Curl, Cathedral Gray $2546.95 Features of the Magnum Leg Curl: Easy Reach adjustable leg pad. Angled full body support pads maintain user in a comfortable position. Dimensions: Width - 40" Depth - 67" Height - 60" Stack Weight: 225 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Leg Curl, Charcoal Sage $2546.95 Features of the Magnum Leg Curl: Easy Reach adjustable leg pad. Angled full body support pads maintain user in a comfortable position. Dimensions: Width - 40" Depth - 67" Height - 60" Stack Weight: 225 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Leg Curl, Green Sandstone $2546.95 Features of the Magnum Leg Curl: Easy Reach adjustable leg pad. Angled full body support pads maintain user in a comfortable position. Dimensions: Width - 40" Depth - 67" Height - 60" Stack Weight: 225 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Leg Curl Leg Extension Combo Weight Machine $526.99 This Leg Curl/Leg Extension measures 28 inchH x 25 inchW x 68 inchL (71 x 63 x 173cm). Total equipment weight: 200 lbs. (90.8k). Sportime Strength Equipment is designed for high school and up. Everything is sized properly to help fitness development to the maximum.

Leg Extension / Curl Machine $702.67 Back pad adjusts up for leg extensions, down for leg curls. Foam rollers for comfort and handles for stability. Uses Olympic plates. Ships assembled via freight carrier. Black only.Strength Equipment Frame and Fabric Specifications:2" x 2" square 11 gauge tubingWelded framesPads are 3/4" plywood covered with ensolite padding and genuine 32 oz. naugahyde upholstery.Basic steel framework is warranted against defective material and workmanship for life to the original purchaser.Moving parts are warranted for 4 years.Upholstery and hand grips are warranted for 90 days.Please Note: This item CANNOT ship to P.O. Boxes, APO, or FPO Addresses. It CAN ONLY ship to a Street Address.

Magnum Seated Leg Curl, Glossy Black $2616.78 Features of the Magnum Seated Leg Curl: The Magnum 5027 Seated Leg Curl features an easy adjustable leg roller pad, a large back pad that adjusts with gas shock, and a easy to reach adjustable hold down pad. Dimensions Width - 46" Depth - 65" Height - 60". Shipping Weight: 525 lbs. Stack Weight: 24 Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Seated Leg Curl, Silver Metallic $2457.9 Features of the Magnum Seated Leg Curl: The Magnum 5027 Seated Leg Curl features an easy adjustable leg roller pad, a large back pad that adjusts with gas shock, and a easy to reach adjustable hold down pad. Dimensions: Width - 46" Depth - 65" Height - 60". Shipping Weight: 525 lbs. Stack Weight: 245 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Seated Leg Curl, Lace White $2457.9 Features of the Magnum Seated Leg Curl: The Magnum 5027 Seated Leg Curl features an easy adjustable leg roller pad, a large back pad that adjusts with gas shock, and a easy to reach adjustable hold down pad. Dimensions: Width - 46" Depth - 65" Height - 60". Shipping Weight: 525 lbs. Stack Weight: 245 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Seated Leg Curl, Cathedral Gray $2457.9 Features of the Magnum Seated Leg Curl: The Magnum 5027 Seated Leg Curl features an easy adjustable leg roller pad, a large back pad that adjusts with gas shock, and a easy to reach adjustable hold down pad. Dimensions: Width - 46" Depth - 65" Height - 60". Shipping Weight: 525 lbs. Stack Weight: 245 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Seated Leg Curl, Charcoal Sage $2457.9 Features of the Magnum Seated Leg Curl: The Magnum 5027 Seated Leg Curl features an easy adjustable leg roller pad, a large back pad that adjusts with gas shock, and a easy to reach adjustable hold down pad. Dimensions: Width - 46" Depth - 65" Height - 60". Shipping Weight: 525 lbs. Stack Weight: 245 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

Magnum Seated Leg Curl, Green Sandstone $2457.9 Features of the Magnum Seated Leg Curl: The Magnum 5027 Seated Leg Curl features an easy adjustable leg roller pad, a large back pad that adjusts with gas shock, and a easy to reach adjustable hold down pad. Dimensions: Width - 46" Depth - 65" Height - 60". Shipping Weight: 525 lbs. Stack Weight: 245 lbs. Supplemental Stack Weight: 15 lbs. (Two 7.5 lb incremental plates.)

SLC-400G/3 ProClub Line Leg Curl + 310lb. Weight $2095 This Leg Curl Machine sets the standard for workout comfort and convenience Therersquos not just ample strength but highly regarded performance And not just a comfortable workout but one that can only be described as remarkably smooth Compelling proo...

BodyCraft amp;apos;F611 Leg Ext/ Arm Curl Leg Extension/ Curl Attachment $130 The BodyCraft Deluxe Combination Leg Extension Curl Attachment transforms the deluxe combination bench into a full home gym offering workouts for the quads and hamstrings. Resistance for the BodyCraft Deluxe Combination Leg Extension Curl Attachment is provided by weight plates. The weight pin accommodates up to 200 pounds of weight and can fit olympic or standard weight plates. The BodyCraft Deluxe Combination Leg Extension Curl Attachment is designed to transform the deluxe combination bench into a full body workout machine. The unique frontmounted joint makes the BodyCraft Deluxe Combination Leg Extension Curl Attachment able to conduct a full range of motion with nearconstant resistance from the weight stack. The BodyCraft Deluxe Combination Leg Extension Curl Attachment is padded on all bars that come in contact with your leg.

XMark Fitness XM4419 FID Weight Bench with Leg Curl and Preacher Curl $305.96 The XMark FID Weight Bench with Leg Extension and Preacher Curl XM4419 will effectively build and strengthen your body in its flat incline and decline positions. This adjustability allows you to work arms chest and shoulders in a variety of positions and at varying angles. This bench can be used for bicep curls uses an integrated and removable preacher curl handle bar and padded preacher curl attachment. It also comes with an ergonomically designed leg developer for leg extensions and curls. 14Gauge 2 x 2 steel construction. Fully adjustable back cushion with 8 adjustments. Adjusts from decline to full military upright position. Dual use leg developer allows for leg curls and leg extensions. Leg developer holds up to 125 lbs. of standard or Olympic weight plates. Olympic weight adapter included. Includes preacher curl attachment with 4 height adjustments. Included with the leg developer is an integrated curl handle. Perfect for inhome use. Extra thick 2.5 Hidensity cushions. Double stitched tearresistant Duraguard vinyl. Large 4 contoured roller pads. Tough skid resistant feet help protect your floors against damage. Scratch resistant powder coat finish. Cushion dimensions:. Seat cushion: 16 L x 14 W. Back cushion: 30.5 L x 12 W. Shipped double boxed. Total weight capacity: 400 lbs. Assembled weight: 80 lbs. Assembled dimensions: 75 L x 27 W x 49.5 H.

BFPL10 Best Fitness Leg Developer & Preacher Curl $99 Preacher curls are essential for building overall biceps mass including the often-difficult lower biceps The Best Fitness leg developer and preacher curl accessory is designed to position your upper arms for maximum stretch and full range of motion w...

Selectorized Leg Extension / Curl Weight Machine $1215.7 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY. Can easily be switched from leg extension to leg curl position Multiple station positions allow you to adjust the range of motion (great for rehab) Dual-leg machine features a split pad which reduces stress on back muscles and allows for proper isolation of hamstring muscles in leg curl positions 200 lb. weight stack can be adjusted without leaving your position on the machine Ball bearings on pivot points provide smooth, low resistance for superior performance 2" steel tubing with a black powder coated finishGreat for rehabilitationAdjusts to 4 new starting positions37"D x 60"W x 70"H

Magnum Plate Load Equipment, Leg Curl (Prone) $1666.49 Magnum Plate Load Equipment - Leg Curl Self adjusting leg pad assures perfect, easy, automatic set up. Angled, split full body support pads, plus handles, maintain user in comfortable position. Weight Storage Peg. Dimensions: Width - 36" Depth - 68" Height - 30". Shipping Weight: 200 lbs. Frame Color: Silver Metallic. Upholstery Color: Bluejay.

Steelflex CLE500 Leg Extension Curl $843.75 Fitnex. offers some of the finest fitness equipment ever built at a price that represents true value. Decades of experience and thousands of engineering and design hours go into our products. We are confident we offer you the best fitness equipment available anywhere at the best price. Plus our sleek new products set the tone for design excellence in the industry. And our warranty gives you the confidence you need when you want to know you are buying the best. 6 levels of resistancezero starting resistancesafe exercise in unsupervised facilitiesdual resistance to work opposing muscles with positive resistance exerciselow impact on jointsidea for rehabilitation strength

Olympic Style Leg Extension / Curl Machine $455.98 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY. Ideal for complete leg conditioning and strengthening of knees Features special split pad that allows for the proper isolation of the hamstring muscles Can be used for regular leg extension exercises in the normal sit-up position Constructed of 2" steel tubing with a black powder coated finish 80" D x 24" W x 38" H Weight plates are not included

XMark Fitness XM4422 Olympic Weight Bench with Leg Extension and Preacher Curl $401.02 The XMark Olympic Weight Bench with integrated Leg Extension and Preacher Curl XM4422 gives you multiple options for a variety of upper and lower body workouts. Ergonomically correct angles allow for effective workouts using the adjustable bench and preacher curl station. Effectively work your legs using the integrated leg developer. 14 Gauge 2 x 2 steel construction. Flat incline and decline positions. Bar catches lock the bar in place when adding or removing weight. Perfect for inhome use. Accommodates a 7 Olympic bar. Extra thick 2.5 Hidensity cushions. Double stitched tearresistant Duraguard vinyl. Large 4 contoured roller pads. Tough skid resistant feet help protect your floors against damage. Scratch resistant powder coat finish. Cushion dimensions:. Seat cushion: 12.50 L x 13.50 W. Back cushion: 30.50 L x 12 W. Shipped double boxed. Leg developer weight capacity: 150 lbs. Total weight capacity: 600 lbs. Assembled weight: 96 lbs. Assembled dimensions: 76 L x 48.75 W x 631/8 H.

Mens Rip Curl Pants - Rip Curl Black Bishop Sweatpants $44 Online Exclusive! Solid navy sweatpants. Embroidered Rip Curl logo sewn on leg. Slant front pockets, Velcro back pocket with logo patch. Drawstring waist. Machine washable. Imported. 80% cotton, 20% polyester.Size 32 measured and shown.

Womens Rip Curl Shorts - Rip Curl Cheeky Baliwood Shorts $42.5 Colored wash. Frayed bottom hems. Rip Curl button and zip-fly front. Stitched back pockets. Low rise. 7.5" rise. 1.5" inseam. 14" top hem length. 10" leg openings. Measured from a size 3.

Rip Curl Infinite Swirl Shorts $50 Infinite Swirl Shorts Lightweight board shorts by Rip Curl with tie fastening waistband and contrasting rivet detail. A classic, casual short with bold print to leg and prominent seam stitching. These shorts also feature a single leg pocket and signature print branding. Mens shorts > Classic board short > Tie fastening waistband > Printed branding > Bold print to leg > 86% Polyester, 14% Elastane > Machine washable

XMark Fitness XM4421 Olympic Weight Bench with Leg Curl Attachment $424.94 Push your workouts to the max with the XMark Olympic Weight Bench with Leg Curl Attachment XM4421. Featuring a flat/incline bench with removable dual action leg developer adaptable dip station and dual direction adjustable rack the XM4421 will help you achieve your strength training goals and help you build stronger more defined muscles in every category. Squat bench press and dip workouts can be done on this versatile Olympic bench. Develop stronger more muscular legs with leg curls and extensions on the dual action leg developer with removable Olympic adapter. 14 Gauge 2 x 2 steel construction. Perfect for inhome use. Flat and incline positions. 8 lateral seat adjustments. Pop pin makes adjustment easier. Dualaction leg developer adds more exercises for versatility. Olympic adapter included. Extra thick 2.5 Hidensity cushions. Double stitched tearresistant Duraguard vinyl. Large 4 contoured roller pads. Tough skid resistant feet helps protect your floors against damage. Scratch resistant powder coat finish. Accommodates a 7 Olympic bar. Seat cushion dimensions: 14.75 L x 13 W. Back cushion dimensions: 30.50 L x 12 W. Shipped double boxed. Leg developer weight capacity: 150 lbs. Total weight capacity: 600 lbs. Assembled weight: 126 lbs. Assembled dimensions: 66 L x 49 W x 72 H.

Body-Solid Powerline Leg Extension/Curl Machine $274.99 Training The Lower Body Is Crucial For Balance, Speed And Coordination

99226 Power Pro (Olympic Bench with Lat Tower and Preacher Curl with Leg Lift) from Phoenix Health & Fitness $230.77 Heavy-duty 3.0 inch steel uprights and main frameFull Olympic size, not a "cheater." Uprights are 42" apart on inside dimensionsAdjustable uprights and seat back includes decline positionDeluxe Lat Tower and Arm Curl included - great value!Leg lift with Curl Bar attachmentBuilt in squat rack in rearBuilt in storage stands for Preacher Curl and Lat Tower3 Olympic weight plate adapters and spring clips includedWeight bar and plates not includedSet Up Dimensions: 88" x 60" x 83"Maximum tested weight limit is 250 pounds. Product is not recommended or guaranteed for use by users that surpass this limit.

Rip Curl Court Volley Shorts $40 Court Volley Shorts Stylish lightweight swim shorts by Rip Curl with an all over small check print. The shorts feature a stretch elastic waistband with contrasting drawcord to waist and a mesh lining. A classic swim short with prominent seam stitching and signature embroidered branding to side. Mens swim shorts > Small check print > Signature embroidered branding to leg > Mesh lining > Contrasting drawcord > 100% Polyester

Rip Curl Metal Logo Shorts $35 Logo Shorts Classic board shorts by Rip Curl. Featuring a bold panelled construction with tonal seam stitching and mesh lining. A stylish, casual short with a classic lightweight design. These shorts feature contrasting signature branding to each leg and a single back pocket design with velcro fastening. Swim shorts > Classic board shorts > Chunky draw cord with signature branding > Bold branded print > Single back pocket > 100% Polyester > Wash at 40 Degrees

Maximuscle Ultimate Bench with Fly Lateral Curl. $129.99 This Ultimate bench from Maximuscle can be used for a variety of muscle training exercises. An ideal way to workout at home, working up to toned, firm muscles by practising sit ups, leg curls and weight training.Flat, decline and 3 incline settings.Converts to sit up bench.3 position bar holders.Fly arms.2 position leg curl and extension bar.Lat and curl attachments.Foam rollers for knee and ankle support.Extremely compact when folded only 21cm deep.Maximum user weight 200kg (31st6lb).General information:Size H188, W135, D145cm.

Rip Curl Mirage Dimension - Mens $69.5 There are boardshorts made for the beach, and ones that will never touch the sand. These Rip Curl boardshorts are definitely the second kind, and come with every kind of high-tech advantage that could be put into a pair of boardshorts. The Mirage Dimension is made with ES3- Rip Curl's proprietary quick-dry fabric with massive stretch capabilities- and an impressive attention to detail that extends all the way to drawstrings laced with silicon, for a sure-stay knot. Features Lightweight. ES3 quick-dry fabric. STL welded critical seams. Lycra flex fly, reinforced tie waist. Thigh pocket with bungeed multi tool. 21.75" length from waist, 11.75" leg opening. Size 32 pictured and measured. Machine washable. 80% polyester, 20% elastane.

XMark Fitness XM4424 International Olympic Weight Bench with Leg Extension and Preacher Curl Attachment $487.73 Consider making the XM4424 International Olympic Weight Bench with integrated Leg Extension and Preacher Curl Attachment a fixture in your home gym. You can work a variety of strength training exercises into your workouts with a bench press that lets you lift in flat incline and decline positions. The preacher curl pad on the XMark International Olympic Weight Bench XM4424 gives comfortable support for your elbows while curls are performed with the integrated and removable curl bar attachment. You can focus on working your lower body with the leg developer and perform leg curls and extensions by adding optional plate weights to the integrated leg attachment. The XMark International Olympic Weight Bench with Leg Extension and Preacher Curl XM4424 is great addition to any strengthtraining workout and home gym. 14 Gauge 2 x 3 and 2 x 4 steel construction. Perfect for inhome use. Flat incline and decline positions. Safety spotters allows for less risk of injury. Adjustable bar height. Olympic adapter included. Standard plate weight storage post. Accommodates 7 Olympic bar. Storage position for removable Preacher curl pad. Safety spotter weight capacity: 300 lb. Extra thick 2.5 Hidensity cushions. Double stitched tearresistant Duraguard vinyl. Large 4 contoured roller pads. Tough skid resistant feet help protect your floors. Scratch resistant powder coat finish. Seat cushion dimensions: 14 L x 14. 5 H. Back cushion dimensions: 31 L x 12 W. Shipped double boxed. Total weight capacity: 700 lbs. Assembled weight: 75 lbs. Assembled dimensions: 80 L x 48 W x 60 H.

Klarfit FIT-HB4 Weight Training Bench Press Leg Curl Machine 160kg $74.9 The Klarfit weight bench is the ideal solution for building upper body strength affordable and at home. The bench focuses on bench press exercises with its barbell rack and 3-way adjustable backrest. The backrest features a comfortable, padded surface and offers just the right amount of resistance. The surface is made out of PVC leather and is very easy to clean, durable and dries quickly. For extending the focus of your training the Klarfit weight bench also features a leg curler for working on the leg and glute muscles. Please note that the bench is supplied as an assembly kit and should take up to 20 minutes to put together. Please note the bench is not supplied with weights.

Rip Curl Secret Affair Walkshort - Gray $49.5 Yo, James Bond. Your suave, mysterious personality will get you places, for sure—as long as you perfect your wardrobe with these Secret Affairs walkshorts from Rip Curl. They have an allover subtle plaid pattern, vertical Rip Curl embroidery on the left leg and woven brand tags for the classy look of a super-sexy agent man.

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