The 6 exercise machines you must avoid

i have used all these machines and i have not gotten hurt or strained yet!!!!

Just because you use these machines with limited weight and reps does not mean they are okay to use. They may not hurt today, but give it time and repeated pressure on disc on your back will give way one day out of the blue.
The leg extension machine puts a lot of shear stress on the ACL, ask any good orthopaedic surgeon.
The seated leg press, and it's brother where you are laying back on the seat looking towards the ceiling are very unnatural and bend you over 90 degrees at the hip. There is not anything we do that calls for that motion.

WilliamM, the article said body weight squats are fine, please read a bit more carefully.

just lower your weights, and u will be fine! If it hurts your spine or any other area, then you have to reduce.

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thank you very much

Our school has all of these......we are going to die.

Jason -

Thanks for the very civil reply. I agree that a certain level of proprioception and technical skill need to be achieved before some of the alternate movements suggested are attempted. Single leg squats, even when done to a box or bench and at high depths, can be very challenging to those that are untrained and lack proper knee stability. However, I just don't see the value in the leg extension for any trainee. The vast majority (except perhaps for the extremely overweight) of trainees will be able to perform body weight squats, at least at limited depth in order to train legs. The leg extension is extremely limited in terms of functional transfer and in terms of energy expenditure (calorie burning), so why put it in a program. I see the use for bodybuilders in terms of isolating the quadriceps, but I don't see any reason when the movement would be useful for an average trainee or an athlete. I don't know that it is acutely dangerous, but it certainly has a potential for pattern overload injuries that don't outweigh the benefit.

As for the seated leg press, that actually requires more hip mobility to be done safely than a squat, due to the extreme angle of hip flexion that is required to due the movement through an effective range of motion. Doing a squat or a standing leg press is much more safe and much more effective. The hip angle also promotes an unusual lengthening of the hamstrings, which for most people with lordosis (a lot of people that sit at desks all day) are probably already over lengthened.

I could probably go on all day, but I'm not sure anyone will come back to this article, so I'll call it quits.

The people posting comments on this article are highly unqualified to be making such statements. I am a Strength and Conditioning Coach, have a B.S. in Exercise Science, a Certified USA Weightlifting Olympic Sports Performance Coach, and have work with both athletes and the general public. Every single one of these machines will do you more harm than good. The professionals that were consulted for this article are some of the best and brightest minds in the field of Exercise Science. Dr. Stuart McGill has forgotten more stuff about the back than any of you will ever know. Stay off the machines, none of them are functional, none of them as beneficial as free weights or body weight movements, and if your personal trainer is having you use these machines, then he or she got there certification in 3 day or less and do not know what they are talking about. Just because somebody calls themselves a chef, it doesn't mean there food is delicious or good for you.

I am a college strength and conditioning coach,not that having that title automatically means a person is an expert, but I would suggest giving the alternative exercises a try. Your daily movements are made in open space, not in a fixed motion of a machine. It is true that using machines is better than doing nothing, and you can get results from machines, but they can also cause joint issues and imbalances even if done correctly. You typically don't see as many people doing these alternative exercises because they take a little more time to learn, but will be more beneficial for athletics (promotes movement, not just muscles), aesthetics (works more areas of the muscle, so you get a more tone look), and aging (your tendons and bones will become stronger and more stable). Also, some "experts" may have claimed that squats are bad for your knees, but it's always been that if done correctly and with the proper amount of weight (possibly none), squats are a great way to strengthen your knee joint. If you are going to use a machine, use one that is cable based so that you still have to control the motion in space.

Specail K
Thank you for your assesment of my reply. ACSM cert since 1996. Kenis- degree in 95. Own rehab and training facility since 00.
You are correct. Natural movements and biomecanical effieciency are better for the human body. IF and IF only proprioception of a moderate or high level has been established. Unsupervised mass populations do have a significantly harder time with such dynamic movements. Though these machines may be antiquated as you imply my education is. All of the movements both condemned and suggested by the article work well ( # 2 maybe not so much )
My main point is the fear and condeming of these exact movements was unnecessary. I was glad to see the people replying where taking a healthy skepticism to the post. I have been shown WH magazine in the past and found it to have easily readable articles for the broad population they market to. This particular article did not seem to fit that mold.

Most of these are correct. However, it's hard to take someone seriously about working out when they say that the squat is supposed to train the chest, biceps, and legs. I can't think of any exercise that trains both the chest and biceps, much less a squat.

Based upon my fifty-six (56) years of regular (e.g. 2-6 times a week, every single week) weight-training (w-t) experience and the very good fortune to have even won a national Olympic weight-lifting (w-l) championship and setting national Oly. w-l records (e.g.Teenage/Jr.-Natl. division), PLEASE let me add my “two-cents of advice” on this somewhat MISLEADING article. PARTICLARLY, on the effects/benefits/safety of the “seated leg-press” and the” regular prone back hyper-extension” movements . I have gotten excellent results from these two VERY SAFE and HIGHLY PRODUCTIVE movements over at least 20 years of regular practice with relatively heavy weights, but being done with PROPER performance.

The seated leg-press, or better yet, the exercise machine that could better described as the seated angled leg-press (i.e. with the torso "angled" at approximate 45 degrees with the horizontal) is an excellent exercise for developing and strengthening primarily the quadriceps. However, to properly protect the critical areas of the lower back and the knees during exercise performance keep the lower back flat (90 degree angle) and the butt/low-back tightly against the seat’s base with machine’s seat angled/set to a corresponding 90 degree angle. To protect the knees, do not lower the weight sled to an angle exceeding 90 degrees between the calves and thighs!

The article’s criticism of the regular prone back hyperextension exercise is truly RIDICULOUS, as this movement has, for decades, been used to REHABILITATE injured/strained lower backs!?? Personally, whenever I strained my lower back doing w-t movements such as heavy deadlifts, or good-mornings, I would discontinue these movements and practice the prone hyperextension movement, solely, and it ALWAYS “rehab’ed” my lower back (w/o any extra weight-resistance during rehab.). However, on this exercise, do not bring the torso, on the upward phase of the movement, beyond the spine being horizontal with the floor! In this marvelous low-back developing/strengthening movement, there is NO relatively compressive load on the spine’s discs, as in w-t movements like the back squat, deadlift, good morning, etc. Also, using a “high” hyperextension bench, you bend down to a full 90-degree torso angle and grasp a loaded barbell and make this exercise an even more excellent spinal erector/glute strength-builder/developer w/o the dangers of the disc compression effects of standard w-l movements (e.g. deadlifts).

Based upon my fifty-six (56) years of regular (e.g. 2-6 times a week, every single week) weight-training (w-t) experience and the very good fortune to have even won a national Olympic weight-lifting (w-l) championship and setting national Oly. w-l records (e.g.Teenage/Jr.-Natl. division), PLEASE let me add my “two-cents of advice” on this somewhat MISLEADING article. PARTICLARLY, on the effects/benefits/safety of the “seated leg-press” and the” regular prone back hyper-extension” movements . I have gotten excellent results from these two VERY SAFE and HIGHLY PRODUCTIVE movements over at least 20 years of regular practice with relatively heavy weights, but being done with PROPER performance.

The seated leg-press, or better yet, the exercise machine that could better described as the seated angled leg-press (i.e. with the torso "angled" at approximate 45 degrees with the horizontal) is an excellent exercise for developing and strengthening primarily the quadriceps. However, to properly protect the critical areas of the lower back and the knees during exercise performance keep the lower back flat (90 degree angle) and the butt/low-back tightly against the seat’s base with machine’s seat angled/set to a corresponding 90 degree angle. To protect the knees, do not lower the weight sled to an angle exceeding 90 degrees between the calves and thighs!

The article’s criticism of the regular prone back hyperextension exercise is truly RIDICULOUS, as this movement has, for decades, been used to REHABILITATE injured/strained lower backs!?? Personally, whenever I strained my lower back doing w-t movements such as heavy deadlifts, or good-mornings, I would discontinue these movements and practice the prone hyperextension movement, solely, and it ALWAYS “rehab’ed” my lower back (w/o any extra weight-resistance during rehab.). However, on this exercise, do not bring the torso, on the upward phase of the movement, beyond the spine being horizontal with the floor! In this marvelous low-back developing/strengthening movement, there is NO relatively compressive load on the spine’s discs, as in w-t movements like the back squat, deadlift, good morning, etc. Also, using a “high” hyperextension bench, you bend down to a full 90-degree torso angle and grasp a loaded barbell and make this exercise an even more excellent spinal erector/glute strength-builder/developer w/o the dangers of the disc compression effects of standard w-l movements (e.g. deadlifts).

push-ups, pull-ups, dips, sit-ups...all ya need to know about getting into shape without machines or even free-weights. if you can manage to lift your own body weight, your golden. for those of you who cant, go on a diet

All things are bad for you if used incorrectly. Consult with a trainer for proper and safe form. I use all of these machines on a regular basis and do the proper stretching before and afterward to prevent injury and am fine. I am in the process of getting my personal training certification as well as training to compete this summer for bikini competitions. Using these machines help to utilize muscles you wouldn't normally work, and to see that definition. I don't agree with this article.

their all true if your using the machines wrong. it should be mentioned at the beginning how slacking off and wrong use of equipment can hurt the body.

Actually, Jason, both you and William M are incorrect. First off, just because something has been around for a long time and has always been use doesn't mean that it's not detrimental. Once upon a time, conventional wisdom said the earth was flat. Science, including exercise science is an ever changing entity. Clearly your years of experience have added up to zero further education, because anyone up-to-date on the research would know the gripes against the movements listed. Most of these machines and tools create anatomically poor movements patterns or situations that alter the body's natural biomechanics for the worse.

Someone else made the claim the the leg extension actually is a natural movement, but can anyone think of one situation where you use knee extension while the hips are in a flexed position, particularly when the lower leg is carrying load? It just doesn't happen.Or for the leg press - is there ever a situation in real life or athletics or anything where you'd be moving a load with your legs while your back is locked in a bent over position for the duration of the movement? No one in their right minds would try to move something heavy in that position - except on a leg press machine. The best movements to build muscle and improve your body are ones that your body has evolved to use. Most of the alternative movements provided above are more dynamic, more biomechanically efficient and more natural than the bad movements.
Additionally, pull downs behind the neck or presses behind the neck lock your shoulder in to an overly externally rotated position and create a situation that is just begging for an impingement. Almost no one educated on training uses those movements any more.
Another person said that the "conventional wisdom" used to be that squats were bad. "Conventional wisdom" is generally either anecdotal implications or based in science. If it is anecdotal, then there is no direct, proper proof that something is true. If it is science, then it is subject to being disproven. That being said, squats, if not done properly can be dangerous. Any article recommending them should state that proper attention to learning correct form is due. Not all "trainers" experienced or otherwise can teach a proper squat, though. Find someone ACSM, NASM or NSCA certified.

I did a little research on Stuart McGill, PhD and Nicholas DiNubile, MD and it looks to me they want there name in print. I'm not certain how much they have used theirs machines to see if they are right or if there is a little change in the use will make a large difference like in the pull down don't go behind the neck, leg press don't go beyond 90 degrees, never jerk and if it hurts or feels funny don't do it.

FEAR MONGERING OF THE HIGHEST CALIBER. !!!! The Editors of Womans Health, I would expected a more thought out article. Normally a fine magazine with quality info.

I think WilliamM has is correct. What was in, now is out. The post seeks to fill space with nonsenical alternate exercises that have just as many issue associated with the movements.
I am glad to read the many replys to the post use, a modest and safety minded attitude towards these exercises.

Both the 6 exercise machines you must avoid and alternates they give are quite valid movement. They have a place in a well rounded exercise plan.

15 years of certified trainer, multiple certs. 2 degrees, 26yrs of competions in varied athletic catagories.

Eat Less Move More. Hope this helps.