Designed to help you build strength in your thighs, arms, shoulders and core, the Leg Lift Station is one of the most versatile pieces in our outdoor gym equipment Strength Range.
22nd August 2022
This static piece lends itself to a huge variety of different exercises, meaning it can be used by all abilities, whether you are just starting out, returning to exercise or you are at a more advanced level of fitness.
The Leg Lift Station is 72kg in weight, 1309mm in length, 278mm in width, and stands at 2033mm tall. This sizing allows for the equipment to be used by anyone over the age of 11. Outdoor gym equipment in parks and green spaces is free to use, open around the clock and can be used by whole communities from bootcamps, to PTs, to club training or friends training together for fun!
There are so many different ways to get a full body workout using this piece of equipment, including with or without resistance bands to add resistance or support body weight exercises. Here are some exercise ideas to get you started.
As the name suggests, you can use the Leg Lift Station to carry out standard leg lifts, which can be adapted depending on your level of experience.
Knee raises are ideal for beginners, whereas more advanced users can progress to leg raises. Both of these exercises provide an excellent workout that will target your core and upper thighs, building muscle and toning them.
For knee raises, hold the handles, and lift your bent knees up, keeping your core engaged, then lower them down gently. For leg raises, repeat the same steps but keep your legs as straight as possible.
With the handles positioned at the back of the Leg Lift Station, it can be worked on by two users at once and provides the perfect support to attach bands and perform assisted pull ups. Assisted Pull Ups are a fantastic exercise to try if you need some support to lift your bodyweight and carry out proper sets.
Simply attach the bands to the handles and use them as leverage around your shins to assist your pull up. Pulling yourself up using your own body weight works the muscles in your arms, shoulders, and core. Once you’ve got the hang of assisted pull ups and built up some strength, you can then begin to give unassisted pull ups a try!
You can also use the Leg Lift Station to perform bodyweight dips.
Mastering the control you need to perform this exercise will build true strength! Sustaining one torso angle for the duration of your set is a great achievement and will help you to achieve great results.
Start by grabbing hold of the handles at the front of the leg lift and hoist yourself up, keeping your core engaged throughout. If you need a little more stability, bend your knees so that your feet are behind you but make sure to look straight ahead and keep your head up. Next, keep your elbows at your side and lower yourself down until your triceps are parallel to the floor, before pushing yourself back up and repeating!
You can use the Leg Lift Station to perform a variety of different leg exercises too, to shake up leg day and bring it outdoors!
Standing leg lift raises, which can be performed laterally or in reverse can also incorporate a resistance band. These will target your legs and glutes, strengthening and toning the muscles.
For lateral leg raises, start by standing up on your right leg and keep your back straight, slightly bend your knee and hold your left foot a few inches above the ground. Once you’re in this position, lift your leg as high as feels right for you. Then lower it back to your starting position and repeat.
Finally, you can also attach TRX ropes/ training straps to this versatile piece of equipment to perform a varied arm workout, including bicep curls, tricep dips, and chin ups. These exercises will strengthen and tone the muscle groups in your arms, shoulders, chest and back.
Simply secure the TRX ropes to the handles on the Leg Lift Station to begin. To perform bicep curls, grip the TRX handles and keep both hands and parallel to them, then, keeping your hands straight, lean backwards and this will be your starting position. Begin the bicep curls by curling your forearms and flexing your elbows whilst keeping your biceps still, once your bicep is totally contracted, slowly return to your starting position and repeat!
For chin ups, stand close to the Leg Lift Station, hold the TRX handles and squat down. Keep your arms up straight, your feet together, and rest against the station for balance if necessary. Once you’re in this starting position, maintain a neutral grip and start to use your back and arms to pull your body up. When your chin reaches the level of your hands, pause before returning to the starting position and repeating the exercise.
