An updated version can be seen here
Earlier this year, I created a video that featured an inexpensive pair of furniture glide pads (original entry).Â The gliders came in a 4-pack that cost approximately $10.Â It’s been 7 months since I first used the gliders.Â They receive regular use from myself and others, yet still work as good as new.
Up until recently, I’ve only used two of the four gliders.Â I didn’t need the extra pair that came in the 4-pack.Â Since I already had them however, I decided to build a simple hamstring device with the extra two.Â In addition to the two gliders, I used scrap wood, a 12 inch piece of pipe and a pipe flange to complete the project.Â This tool can be used to add weight to the hamstring exercise seen in the original video (see here at the 1:40 mark).
I cut two short strips of 2×4 to form the bottom portion of the device.Â I then attached these pieces to a central 4×4.Â An extra strip of 2×4 was then secured to the 4×4.Â The extra piece was added to raise the pipe flange slightly higher.Â I did this to ensure adequate room for my feet.Â I then attached a 12 inch piece of pipe to the flange that sits atop the device.Â Next, I nailed two thin strips of wood on each side to serve as foot stops.Â They prevent the feet from sliding off the unit when heavy weight is loaded.Â My heels fit between the two small strips.
Lastly, I gluedÂ two gliders to the bottom of the unit.
The total cost for this device is less than $10.Â It took a few minutes to build and is very easy to use.Â The added weight greatly intensifies the bodyweight-only variation.Â And while the bodyweight version can be performed with a single leg, I find the added weight to be more challenging (once you hit a certain load).Â I’ve tested this unit with 120 pounds without any problems.
Below is a brief video demonstration of the tool.
For more homemade equipment ideas, please refer to the link below.