Ok, we’re back with a few more exercises you may have seen me do, but haven’t been able to do yourself because your gym doesn’t have that piece of equipment. So what do you do? You improvise 😉
Here are four more exercises and what to do when your gym doesn’t have that specific piece of equipment – Preacher Curl Machine/Bench, Abductor Machine, Adductor Machine and the Inverted Leg Press.
Like I say in the video, we have ideas for maybe one more of these. So if you have exercises you can’t do at your gym, let me know what they are below and I will show you an alternative!
I would love an alternative for the leg press when you don’t have a smith machine and you’re working out at home? Not sure if there is one? Thanks!
Log in to replyAwesome advise Nicole! Thank you. One fantastic machine that is almost never seen in a gym is a GHD glute hamstring developer. I think it’s become popular with the crossfit crowd but hard to find one in a regular gym.
Log in to replyIt is fantastic for hamstring development.
Do you know of an equally effective substitute?
Thank you! I love this! If you make another, my gym doesn’t have a Pec Dec machine! ☺️
Log in to replyPec Dec Flye / My Gym Doesn’t Have
Log in to replyYes please!
Log in to replyHow to use the smith machine for deadlifts (wondering if this is even safe) if your gym doesn’t have a squat rack 🙂
Log in to replyHahaha so sweet.
Log in to replyMy gym doesn’t have a double cable stand, only a single one. So that affects: cable chest flyes, rear shoulder cross flyes, etc
Thank you!
I had to downgrade to a Planet Fitness after being at Gold’s for many years, so these videos are incredibly helpful to me. I miss my vertical leg press! I only have a seated leg press and Smith Machine to work with now.
What are good alternatives to reverse hyperextensions? I don’t have a machine or a stability ball.
Also, my PF doesn’t have dumb bells. I’ve been trying to use the Smith Machine for deadlifts, but it feels awkward and I end up feeling it in my back when I know I shouldn’t.
Log in to replyHi Nicole, I would like to request a “how to spot a workout partner.” I have been asked to spot before but have felt uncomfortable not knowing how to stand, where to stand, proper placement of hands so that I don’t injure myself or the person I’m spotting. Squats, DB shoulder/chest press among others would be my request. Thank you
Log in to replyMe too! Would love some information on this!
Log in to replyI can’t see the videos anymore. I have already asked this question on the forum a couple of days ago but nobody answered. Has my membership expired ???
Log in to replyI solved my problem that I was talking about ….I changed the browser and now it works.
Log in to replymy gym doesn’t have a vertical
Log in to replyleg press or a smith machine
Hi Nicole!
Love these vids! Can we do alternatives to the Squat rack / Squat smith machine? Usually I struggle with this as I can do BB or DB squats but can’t go as heavy as normally can with a squat rack. Is there a way to still reeeeeeally work the quads without the rack/machine?
I was also curious about something in place of the cable face pull for the rear delt? The db high row on the bench was cool!
Aaaaand that just made me think of something else… If i’m stuck and can’t get to the gym so need to train at home, I don’t have a bench or a rack. I have a BB with some plates and dumb bells and resistance tubes. With the Chest flye / press, if you don’t have a bench – what do you do? LOL! i usually use my fitball which is fine for flat but not so much for the incline movements.
Um, yes, can’t think of anything else! Thank you!
Log in to replyCindi
What if I don’t have access to a leg press, what is the best alternative to this??
Log in to replyLeg curl machine/my gym doesn’t have
Log in to replyI love these videos, they have really helped me & I cannot thank you enough. I wonder if I could be really cheeky & ask if you would be willing to help us home-gym people who have limited equipment with some suggestions for a complete butt & hamstring &/or butt & quads workout – I just use bands, step-ups, Bulgarian split squats & lunges of all types as alternatives to leg presses, extensions & curls. Thank you x
Log in to replyMy gym doesn’t have a butt blaster
Log in to replyI think Nicole covered this one in the Dec edition of these videos 🙂
Log in to replyHi Emma –
Lorraine is right, that was covered in the first video: https://nicolewilkins.com/my-gym-doesnt-have-1-hack-squat-hammer-strength-high-row-butt-blaster/
Log in to replyHi Nicole in not quit sure if I’m asking this in the right comment box but my question is how much should I b eating if I plan to compete in bikini in 2 months?? I’m 48 and I’m holding about 25% body fat…please help? Btw I absolutely love u and all your advice and want to say thank u
Log in to replyVery helpful video! Thank you!
Log in to replyMy gym doesn’t have a machine for hamstrings where you are lying down prone.
Log in to replyMy gym doesn’t have a seated hamstring curl. Also my gym doesn’t have a real squat rack.
Log in to replyI’ve seen this a lot above but my main problem when working out in our little condo gym or a hotel gym is trying to get a really good leg workout because they don’t have barbells and/or the proper leg machines. So my issues are best leg exercises without barbells for squats and a lying/seated leg curl machine. Thanks Nicole!
Log in to replyNicole, my gym does not have a standing single leg curl machine 🙁 any recommendations 🙂
Log in to replyMy gym doesn’t have a leg extension or leg curl
Log in to replyMy gym doesn’t have a hack squat or ant standing squat machine besides free and smith bar, what else can I use? I have a bad back so a loaded bar on my spine isn’t something I can do, so I travel 30 minutes to the closest gym that does. Do you have any suggestions?
Thanks Nicole! See you at phat camp in Dallas!
Log in to replyMy gym does not have 2 pieces of equipment I sorely miss as a finisher to a really good quad and hamstring workout: namely the leg extension machine and a hamstring curl machine(seated or lying down). Suggestions please!
Log in to replyHere’s a variation of this segment. I am about to leave for the Florida Keys to stay at a campground on the ocean for 3 weeks. The nearest gym is like 30 + miles away so I will not make it every day. Since I like to lift heavy and 6 days a week. How can I get a GOOD workout in (what to bring with me etc.) without a gym at all?!? I’ve seen lots of body weight workouts and they are good but I do not want to lose momentum on my gains so when is good for this purpose? HELP PLEASE!
Log in to replyHello Nicole,
Thank you for this article. It was what I needed. I don’t go to a gym, is there ANY exercise I can use for
Log in to replythe Leg Press Machine? I really like that machine when I was a member. Thank you
I am a new mom and work FT with an hour commute drive each way so time is very limited, so I workout at home. We have free weights ( including kettle bell and medicine ball) a bench, a treadmill and as far as machines just one for back pull downs ( with bar and rope). So for folks that work at home and no access to pretty much any machines, maybe one thing to consider for these videos is to show workouts with just free weights and how to replace ANY machine exercise with Dumbbells if possible. A few benefits:
Log in to replyA. It expands the option for content
B. You can incorporate advice on wrong vs proper form, because with Dumbbells it’s easier to be making mistakes
C. Every exercise has variations (for ex. Shoulder press with bench at different angles) and you can explain to us how one basic exercise can have many variations with different muscle applications!!
D. Expanding content to “beyond what gym has or has not” and focusing on free weight version of any machine exercise would also be helpful for folks that travel as hotels often don’t have any decent machines-
Thank you Dina
Well for me my inner thighs are definitely stronger than my gluten – I can go way heavier on the adductor machine, it has always been like this for me.
I love the vertical leg press! I never could get the mind muscle connection feeling whenever I used the leg press – ever since I switched over to the vertical leg press, it has elevated a ton of my problems!
A tip that’s worth adding in here: don’t forget to set the safety lock on the smith machine! after all it wouldn’t feel too good if the bar slipped from under your feet! I like to actually rest the bar on the safety locks so I don’t have to re rack the weight each time. I do this by setting the safety locks a couple notches above the floor.
Log in to replyThis is great! Thank you!! I do all my workouts from home so this is extremely helpful, Thank you!
Log in to replyHey Nicole! I have an idea for one of your exercises. I have only done the sissy squat when I worked out with you at your gym in Michigan. Ever since then I have looked for a sissy squat station at every gym I have been to. So, the other day at my gym I lowered the Smith machine bar (with a bar pad on it) to calf level, tucked my feet under some 110 lb DBs and sat back. It totally works and the DBs are so heavy I was completely stable.
Log in to replyThat’s a great idea!
Log in to replyHi Nicole, My gym does not have a butt blaster. We do have cables. I’ve seen a couple of variations on the cables that hit the same area. What is the most affective? bent knee donkey kick w/cable on bench or straight leg swing on bench or would you recommend something different? We also have a lying leg curl machine that can be adjusted and used as a butt blaster kick.
Log in to replyI did another ‘my gym doesn’t have’ video on alternatives for the butt blaster. Use the search bar above and type ‘butt blaster’
Log in to replySingle arm machine pulldown and machine pullover (shown in your most recent back journal)?
Log in to replySissy squat
Log in to replyHi Nicole –
I, too, am looking for a sissy squat substitute. I have seen people making their own with pvc, foam, and hatchet straps, but I don’t feel confident in this method (especially if holding additional weight plates). What would you recommend for a safe sub? Or is there another exercise altogether that will hit the outer quads more effectively without the extra hardware?
Thank you,
Log in to replyJessica
Any chance you can provide exercise alternatives for those of us that do not have a gym membership but workout at home with free weights. Some examples would be leg extensions, inverted leg press (without a smith machine) lat pulldown . thanks!
Log in to replyNicole, how do you feel about doing standing abductor/adductor on the cable machine?
Log in to reply