DIY Leg Curl Extension Machine For Power Rack, how to build a home gym
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- เผยแพร่เมื่อ 23 ก.ค. 2024
- This DIY leg curl extension machine attaches to your power rack and is great for accessory work on leg day. Standing leg curls, seated leg extensions, and hanging hamstring curls.
A written version of this tutorial is available here: garagegymexperiment.com/2021/...
Materials:
8ft 2x6 - homedepot.sjv.io/Eaq3VK
Steel square tube - amzn.to/3oYrBoy
¾ inch threaded rod - homedepot.sjv.io/x95ayd
3 inch fixed caster - amzn.to/2YJfYqS
2 inch dowel - homedepot.sjv.io/2r56Ma
1 inch thick upholstery foam - Amazon link (amzn.to/3wRIDFp), Home Depot link (homedepot.sjv.io/a1K06M)
1 yard of black vinyl fabric - Amazon link (amzn.to/3if7waa)
3 inch wood screws - homedepot.sjv.io/ORK09z
2.5 inch wood screws - Amazon link (amzn.to/2WC711y), Home Depot link (homedepot.sjv.io/mg2V2O)
Black spray paint (amzn.to/34EKOzZ), Home Depot link (homedepot.sjv.io/2rKAJQ)
1 - Mending plate - Amazon link (amzn.to/2UGm4pY), Home Depot link (homedepot.sjv.io/MX56GK)
Rubber stopper - amzn.to/3oUzknl
Black double pointed tacks - amzn.to/3DRCWen
8” foam pads - amzn.to/3AGiM4F)
Foam gym floor tile (optional) - amzn.to/3vR0GLS)
UHMW plastic (optional) - amzn.to/3lAuutp
1 - ⅜ torque washer
1 - ⅜ carriage bolt 12 inches long
1 - ⅜ washer
1 - ⅜ lock nut
2 - ¾ lock washer
4 - ¾ washers
6 - ¾ nuts
4 - 1/4” bolts, 2.5 inch long with lock nuts and washers
2 - ⅞ bolts, washers and nuts
Tools:
Dewalt sliding mitre saw - Amazon link (amzn.to/3pdqFe3), Home Depot link (homedepot.sjv.io/3P7GRB)
Dewalt cordless drill - Amazon link (amzn.to/3g2VM7L), Home Depot link (homedepot.sjv.io/doRm3K)
Bosch cordless drill set - Amazon link (amzn.to/2TGLLpz)
Drill press - Amazon link (amzn.to/3wh8beK), Home Depot link (homedepot.sjv.io/doRm3K) - alternatively, the holes can also be drilled using a cordless drill
Angle grinder - Amazon link (amzn.to/3Cu1fPB), Home Depot link (homedepot.sjv.io/JrLYLq)
Belt sander - Amazon link (amzn.to/3ArRmA9), Home Depot link (homedepot.sjv.io/0JxBxR)
Dewalt random orbit sander - Amazon link (amzn.to/3vUK2Ku), Home Depot link (homedepot.sjv.io/gbo2L9)
Staple gun - Amazon link (amzn.to/3yYqSWP), Home Depot Link (homedepot.sjv.io/e4R6Jj)
1 inch forstner bit - Amazon link (amzn.to/3uJm44s), Home Depot link (homedepot.sjv.io/LPDQoZ)
12 inch long 3/8 drill bit - Amazon link (amzn.to/3pNU4vA), Home Depot link (homedepot.sjv.io/qng7kL)
Bench Vise - amzn.to/3iWD6cb
¾ inch drill bit - amzn.to/3iYTrgC
⅜ drill bit - amzn.to/2YIOAIU
¼ drill bit - amzn.to/2YKWXnh
Clamps - amzn.to/3AzFgV5
⏬ Consider supporting Kaizen DIY Gym by purchasing from any of the following links ⏬
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AbMat (abmat.com/#a_aid=kaizendiygym)
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Home Depot (homedepot.sjv.io/OR4R0A)
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Woodcraft (www.woodcraft.com/?cjevent=f9...)
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This video is not sponsored. Some of the links are affiliates which means if you purchase through the link, I’ll receive a small commission.
#kaizendiygym #diygymequipment #diyhomegym
0:00 Intro
0:29 Safety
0:52 Metal work
2:50 Weight sleeve
4:17 Option 1
7:30 Option 2
9:40 Q and A - กีฬา
Which version do you prefer?
Probably the more compact. But it seems like this construction keeps things light enough that neither one would be particularly unwieldy to put on and take off.
This is the one machine that is hard to replace. Great vid
Thank you! I found it to be pretty effective
Wow your Home Gym is a Dream....brilliant Equipment
Thank you so much! Check out my most recent gym tour: th-cam.com/video/z6TfQmBSba0/w-d-xo.html
Your builds are awesome. Very inspiring. Keep it up Kaizen!
Thank you so much! I love doing this stuff, I’m glad you enjoy it too!
Thank you for nice project. I will add it to my list. Working now on the leg press.
That’s awesome to hear. I love having multiple rack mountable leg machines to work with.
Wow excellent video! Really great to see a DIY series for rack equipment. Much appreciated man
Thanks man! I feel like there’s a lot of room for innovation on rack attachments. I’m glad you appreciate it.
I’ve just put together my leg extension based on your dyi video. I have a smith machine and I wanted to use the pulley it has available on the lower middle. So I made a couple adjustments to use that pulley and I had to go with a wider tube 2in since I already have foot attachment. Thank you very much for your videos. Next is the leg press attachment.
Getting rid of my old gold's gym bench with leg curl attachment and building this. Thanks!
That sounds great! Let me know how it works out!
Awesome video! So informative and helpful! Thank you for sharing!
Great! I’m glad you like it!
Definitely going to make this! Thank you for sharing! 😊
Awesome! Let me know how yours turns out
I love this. I'm definitely making this....great build!
Awesome, I love to hear it!
Thanks for this idea man. I made my own variation out of all untreated 2X material and . The caster base was the perfect option for a pivot.
Awesome, I’m glad to hear it!
Excellent work.
Thank you so much!
Great videos! Keep them coming please!! 🙏🙏🙏👍👍👍
Thank you so much! I’ve got an entire year’s worth of builds planned out. Lots of good projects in the works.
@@KaizenDIYGym your channel is going to explode bro!!
i have wasted an entire day of work binging on all your videos. Much thanks!
That is awesome! I appreciate it.
Fantastic video once again. Look forward to the next one you drop. I’m working on another lat pull down diy.
Thank you so much! I’m looking forward to your new video as well!
@@KaizenDIYGym I appreciate it!
And here I was looking to buy some kind of bench attachment or dedicated machine. Awesome video!
Thanks! Yeah hopefully this will help save you some money!
Awesome. Great work man
Thank you! I loved the challenge of this project. Super fun build!
Dude you have some awesome videos man. I am familiar around tools and the weights like you. It's nice to see some nice DiY videos for home gyms. I also have a home gym. Just made a reverse hyper yesterday! Keep em coming man! I have made a few things for my gym but I may copy your landmine press.
That's awesome to hear. I'm glad you like the content. I'd love to see your reverse hyper. Tag me on Instagram, or find our groups on Facebook or Reddit and post it there. I love to see and share builds from the community.
I think you can definitely make a preacher curl machine out of this! Great job
Thanks man! Yeah it’s a similar design to my preacher curl I made a while back.
7:25 Hilarious!!!!!! Your best video yet!
Haha! Glad you like it!
this channel is so fire🔥
Thanks so much!
My POS angle grinder from Harbor Freight died a while ago. I'll be using a metal cutting blade with a reciprocating saw to cut the steel tubing and threaded rod. Thanks for the video. Hot tip: maybe use some water or oil when drilling through metal depending on how thick it is. It will help with bit longevity.
Yeah, I actually ended up buying a used metal cutting saw about a week ago. Next time my cuts will be way cleaner. Good call on the oil, I’ll try that next time!
I used vegetable oil on one of my drilling projects. It did the charm.
thanks for the video
Glad you enjoyed it
Great Video!
Thanks! It was a fun and challenging project!
@@KaizenDIYGym Yeah, maybe some calf machine next? should be fun
Thank you 🙏🏼
Heck yeah! Thanks for watching!
Very good video and job bro. Excellent. Big like by Warmachine bodybuilding of garage Gym italy
Thank you so much!
Nice🤩💪🏻👏🏻👏🏻👍🏻
Thank you! Cheers!
I have a set up with cable machine attached at back of rack. I use a barbell, soft loop straps, cable and a pulley to give variable height for face pulls, external rotations. Im looking at this thinking if cable was at right height i could attach to the bottom for a leg curl more similar to ones you find in gym ie starting horizontal and pulling down. The main issue i think would be getting into a comfortable sitting position as i think just hanging would make it harder.
I didn't see the black spray paint coming 😂 this video is awesome. Great pacing, kept it interesting and clearly took a lot of time and effort. I said it long ago and I'll say it again, you'll be huge in the community if you keep this up.
You love the black spray paint! Thanks for the feedback, I’m working to catch up to you!
Hi, awesome videos and ideas really like them, planning on doing some of these, when are you posting the DIY power rack? Really looking forward for that video
Thank you so much! I am still planning out the power rack. I’m thinking I’ll start working on it after my next video (which should be done this week)
@@KaizenDIYGym awesome, keep up the great work
I'd love a diy ghd machine set up. Like I bought replacement pads from rep and gonna use ur roller pins idea doe the feet and a plyobox for the pads. What would u do
That sounds pretty solid
The design on this is really clever. Very well done. I just wish there was a way to incorporate a moveable pair of leg rollers so two different sized people could use it.
Thank you so much! I’m sure there’s a way to modify the design. Good call. I didn’t think about that when putting it together.
I’m going to attempt using zinc plated punched steel from Home Depot. You can get 1.5” and 1.25” to slide inside. The plate pin will act as the adjustment pin as well. In theory at least. We’ll see how it goes.
Ottimo👏👏👏 hai un nuovo iscritto 🔔attivata👍
Thanks!
do you have a DIY lever arm attachment
This is nice but I wish I had some kind of back support while doing leg curls. My back gets sore after this do to no support in back eventhough I keep it nice and straight it stills stresses my back. I have 2 lower back buldging disk.
Yeah, it would be tough to get proper back support without a dedicated seated leg curl / extension machine.
Love it! Do you do wood and metal work as a job or just a hobby?
Either way it's awesome to see!
Prior to the pandemic I had a woodworking business. I’ve just recently started working with metal, but a lot of the techniques transfer over.
Leg rollers on one side, weight horn horizontal to the floor on the other side is a better design for completing hamstring curls.
Cool, yeah I’d love to see how it turns out when you make yours. Please tag me on instagram.
Hey @Kaizen
If you have some steal pieces and a welding machine, what kind of attachment would you make? I know it's a loaded question, and I'm sorry about that. But I've made mine out of steel square tubing. I made it where i can lay down face down on the bench. But the
2 x 6 is not working out. Its very uncomfortable and just not practical in executing the movement. Do you have any ideas?
What size bolts are those that go through the rack and board on option 1? I have 1 inch holes in my rack and cannot seem to find a big enough bolt!
🤣🤣 be careful with that weight sleeve. Great build 👏
Thanks man! It’s good to warn the viewer, I had to find out the hard way!
@@KaizenDIYGym lmao 🤣 😂
torque washer !!! THANK HEAvens FOR OUR CELL PHONE CAMERA !!!!!
Yeah, thanks!
How do the actual feel of the 2 leg movement build feel vs the actual machines in a gym?
I'd love to build this but hardly have any of those tools so it would be way more of an expense than just buying some hardwear and wood.
If you’ve ever used an adjustable bench that has a leg curl/extension attachment, it feels just like that. Resistance is low at the bottom and increases significantly at the top. It is different than gym machines but can be very effective. Investing in the tools might be worth it if you plan on building more stuff after this.
Can you go to the next level and design so it can attach to cable weights and I would be very keen on seeing this turned into a seated leg curl (feet over the top of the roller and pulling down) cheers bro!
I have been thinking about that a lot lately. It’s definitely on my to-do list.
Any thoughts on combining with the DIY seal row utility bench?
Yes, I’ve though about it a lot actually. I need to get on it!
You should do a cable cross over on a squat rack
It is on my to-do list. In the meantime, check out my buddy over at DIY Fitness Club - th-cam.com/video/ClfftecMCkg/w-d-xo.html He's got a good tutorial already
Is there another option to get that 2x6 on the power rack? Big chunky bolts are quite expensive where I live 😢
I’ve seen people use hitch pins
I'm gonna build that first design, but with a second board on the back to create a seat
Sounds awesome!
Whenever I go on vacation next. ( im own a week ) ill clean up my garage gym and such and make a raw video, I own yuor buddy. I think i met him thru concrete plates,
Great, I’m looking forward to it!
@@KaizenDIYGym no concert tonight Chris Daughtry death in his family . Oh wait as im warming up my car 30 degrees and thick frost.....uuggghhhhh. i posted on your fb post in the D Y. I GROUP. ILL TAG YOU WITH PICS LATER TODAY. PICKING UP 4 _ 45LB PLATES BY THE YIME YOU READ THIS .
Your design is way better than the Sorinex leg curl!
Not to toot my own horn, but I agree 100%. Thanks!
And is not $700 (which is ridiculous).
How are you doing the double leg curls? Are you arm hanging from the pull up bar?
Yup
Can we increase the length of weight horn and load it heavier like 80 kgs and even more?
Probably not a great idea unless you swap out the wood for steel and weld it
Please make the calble press
I’ll add it to my list!
Can you try a model that attaches to a low pulley system on the power rack??
Great idea! I am currently working on an idea to connect it to a pulley
Yes I second that!
This was way more complicated than I thought 😅 I have 0 of those tools. I think I’m gunna have to go with my idea of buying a cheap bench/leg curl combo off FB and just remove the leg curl part to attach to the rack somehow… I’m not that handy 😞 You did a great job with yours and it looks great though!
I know! I’m sorry. I really tried to make it as simple as possible, but also make it sturdy and functional. Even if you don’t make it, I appreciate that you watched the video.
You can get an acceptable angle grinder at Harbor Freight for like 20 bucks, and you don't need a drill press to drill steel. A regular hand drill works fine, as long as you have the steel firmly clamped in place. Use a punch to mark your holes first, to keep your drill bit from walking around before it starts cutting. You can use a file or sandpaper to de-burr the ends of the steel, instead of a belt sander. Use a T50 hand stapler instead of a pneumatic one for the padding. Or use this video as an excuse to start buying new tools! :-D Hope that helps.
@@KaizenDIYGym You did a great job explaining it all! No need to apologize for my ineptitude haha. Looking forward to see what you make next!
Awesome video !!
So I know you’ve probably been asked this but how much would you charge to make one ????
Thanks
I get asked all the time. It is super flattering. Unfortunately I don’t have the ability to keep doing what I’m doing and adding manufacturing/shipping on top of that. A few companies are starting to manufacture something similar. Check out Savage Strength Equipment
@@KaizenDIYGym Thanks , will do 😁
I realize this goes against the whole DIY thing, but would you consider making/selling one of these? I don’t have the tools to make it, and I can’t find anything similar on the market.
I honestly get this question all the time. I’m honored and flattered. I’m trying to partner with some fitness companies to make my items. I just don’t have the resources to mass produce and ship.
@@KaizenDIYGym You should be proud! You make great tutorials and have genius products.
If you’re open to custom making/selling one of these, please let me know. I would be happy to discuss the price for the labor/product/shipping. Please let me know if you’re interested!
Agree with previous poster, this doesn't have to be mass produced. How much would you want to cover your time, effort, and expenses?
Thanks! It's mostly an issue of not having enough time. I've been trying to release 2-3 videos per month and if I were to build and ship these items I'd be posting videos less often. Without getting into to personal details, I've got a lot of other life stuff that takes priority. I'm hoping my schedule will open up a bit more towards the end of the year. If that happens I'll be more open to building and shipping these.
I just realized I didn't respond to this comment. Sorry about that. TLDR: life is busy now but may be less busy in December/January. I may have time to build one for you then.
Thank you so much for the kind words!
This guy is a bad ass gym hacker given guys like me that are really had but short on cash and limited on space. And some ass munch makes fun of his cafes.
Yeah, some people on the internet are very petty. I like to put that stuff in the videos to show how ridiculous they are. Thanks for the support bro!
3:10 kinda sus bro
I like to keep it sus bro 🤙
Ось вращения кёрла не совпадает с осью вращения коленного сустава,подтяни биомеханику дружище.