DIY Leg Attachment

Written By PJ

Introduction

In this video I offer three DIY options for you to perform both the Leg Extension and the Leg Curl.

DIY Utility Seat

In order to perform almost all of these DIY options, you need to have enough clearance for your feet and for the selected attachment to clear the ground. The average bench doesn’t offer enough elevation – so I use my DIY utility seat. This Utility seat is made out of the Omega Arms Foot Plate that we made back in Episode 3 of the Omega Arms Series.

To set it up, we do the following:

  • Attach a 24” long 3/4” nipple (with cap) to the floor flange on the bottom of the Omega Arms Foot Plate.

  • And  insert a 36” long ½” nipple (with Tee connector, cap, or floor flange) and run it through the rack’s holes and the foot plate’s hole.

  • Add a “Balance Pad” to the surface to make it more comfortable (see Shopping List below for link).

  • You can control the pitch by running the 36” long nipple through different holes in your rack

Option 1: DIY Monkey Feet

  • Simply attach your favorite DIY Monkey Feet option and sit on the utility seat.

  • To execute the leg extension, simply sit on the utility seat and exercise!

  • To execute the leg curl, lay on top of the utility seat , or your weightlifting bench and exercise!

  • DIY Monkey Feet Video: LINK HERE

Option 2: Cable Pulley System

·The DIY Cable Pulley System (aka The “DIY Cable Crossover”) video:

Leg Extension

  • Attach ankle straps -or my preference, TWO 2 ft Tow straps (Tow straps are easier to get on and off than ankle straps).

  • Hook up to the DIY Cable Pulley System

  • Sit on DIY Utility Seat, and exercise.

Leg Curl

  • Attach ankle straps or my preference ONE 3ft Tow strap

  • To execute the leg curl, Lay on the ground and exercise

Option 3: DIY Leg Attachment for the DIY Utility Seat

To build it – all the details are in the video at the top of the page.

Leg Extension

To perform the Leg Extension - Sit on the utility seat, place your feet behind the pad, and exercise. The Pool Noodle pad Slides up and down your shins, as you perform the exercise.

For the Leg Extension we have two Loading Options:

  • Leg Extension Loading Option 1. PLATES. You can put plates right here on the 36” nipple

  • Leg Extension Loading Option 2. BANDS. This is my favorite option. You take the band, loop it onto the 36” nipple, then wrap the band around the rack, and then loop onto the other side of the 36” nipple. Be sure to get bands that are long enough such as “Rogue Monster Bands” (see affiliate link below to purchase).

Leg Curl

Leg Curl Loading Option 1: Plates:

  • Now with this design - for the Leg Curl, if you want to use plates, we need to use the attachment for single leg only.

  • WATCH THIS BONUS VIDEO to learn how to set it up:

  • Leg Curl Loading Option 2: Bands

    • To  attach the bands, I run ANOTHER 36” long ½” nipple trough my rack, and then add caps

    • Then I attach the band to the leg attachment’s 36” nipple, and then go around the rack, and attach to the rack’s 36” nipple on the opposite side. Repeat for the other side.

Shopping List

WHEN SHOPPING, PLEASE CLICK FIRST TO SUPPORT THE CHANNEL: By shopping via any of these links, I get paid a small commission which helps support the Club’s costs such as Web Hosting the website.

Once you try this for yourself - be sure to let me know how it worked for you! Happy Lifting!

SHOUT IT OUT: If you Build this project and want to brag about it, please use the #DesignBuildLift hashtag so that I can feature your amazing creation on my social media to help inspire others!

PJ
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Omega Arms Preacher Curl Attachment
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DIY Monkey Feet