How to perform leg bends on the simulator.
Leg bends are performed on a gymnastic bench with a lifting crossbar. The classic version of the exercise is performed lying on your stomach, tucking your ankles under a soft roller.Also known as: hamstring flexion
Goals: hamstrings, calves, buttocks, quadriceps, shins.
Equipment: gym
Level: Beginner
Advantages
Although the main benefits of flexing the legs are to strengthen and improve the flexibility of the hamstrings, the exercise also targets other muscle groups.
To perform the leg flexion, you pull the heels to the buttocks from the position on the simulator (sitting or lying down). When you lower your feet back down, the resistance shifts slightly, which involves your buttocks (glutes), thighs (quadriceps), and the front of your shins (anterior tibia).
Having strong and flexible hamstrings is an important factor in your overall strength, balance, and endurance. However, hamstrings that can withstand the demands of your workout aren't just useful in the gym. Their power will also help you avoid injuries in your daily life. Proper posture and balance protect your muscles when you're doing everything from playing with the kids to doing household chores.
The overall strength and flexibility of these key muscle groups will also help you as you age, especially if you are prone to knee, joint, or back pain problems.
When leg flexion is part of your overall strength training, you also contribute to improved cardiovascular health and weight management, and both of these factors can reduce or prevent chronic pain altogether.
Step-by-step instructions
Before you start, you should familiarize yourself with how the leg bends are performed in the simulator. The first time you try this, you can ask a trainer or fitness instructor to show you the correct position and help you adjust the roller cushion on the lifting bar.
1. Lie on your stomach.
2. Adjust the roller so that it is comfortably positioned a few inches above your ankles, just above your heels. Make sure that the pads are not too high on the calves, as this can put pressure on the Achilles tendon and reduce the range of motion.
3. Fully extend your legs. As you inhale, grasp the support handles on each side of the machine.
4. As you exhale, gently lift your legs, keeping your hips firmly on the bench.
5. As you inhale, bend your knees and pull your ankles as close to your buttocks as possible.
6. Hold this position for a moment, allowing yourself to make sure that you are focused as you prepare to lower your legs.
7. Take a full breath, returning the legs to the starting position in a smooth, slow, controlled movement.
8. Do 8 to 12 reps.
To a certain extent, you can use your toes to influence the hamstrings and calf muscles throughout the movement. The hamstring can be affected by the back flexion of the toes (flexing them towards the lower leg), while the calf muscle can be isolated by bending the toes towards the foot (plantar flexion).
Common mistakes
You are using the wrong weight
To properly perform leg flexion, always start with less weight. You don't need to force your body to over-compensate by lifting your hips and bending your lower back. This does not isolate the calves and hamstrings, and can also cause a back injury.
Choose a weight that will allow you to do 8 to 12 reps with reasonable effort and good technique.
Modifications and variations
Need a modification?
Depending on what is available in your gym, you can avoid lower back strain by using a newer ergonomic exercise machine. Many models of leg bending machines now allow you to bend your hips to reduce the load on your lower back.
Most simulators allow you to perform leg bends lying or sitting. You may prefer the option of bending your legs while sitting, if you are uncomfortable in the prone position. Another advantage of flexing your legs while sitting is that the crossbar rests on your upper thighs, which prevents you from lifting your legs while flexing. When you do leg bends in the prone position, you need to work a little harder to push your hips against the bench.
Bending your legs while sitting is generally better if you have a sore lower back or neck, as this position provides support and prevents excessive stretching.
Ready for the challenge?
If you want to build muscle mass, gradually increase the weight as you get stronger. However, keep in mind that if your goal is to increase your strength, you should not overload yourself.
If you feel pain with the extra weight, it's best to go back to a lower weight until you gain strength. However, if you still want to complete a difficult task, try increasing the number of reps or sets you perform with the original weight.
Safety and precautions
Bodybuilders use hamstring flexions to increase muscle mass. However, fitness professionals and athletes involved in certain sports do not always approve of this exercise, as it can cause displacement (or compression) of the hamstrings.
If you over-train and don't stretch properly, repeated contractions and muscle growth can impair the flexibility of the hamstring. To keep your hamstrings flexible, always stretch after your workout.
In some cases, you can avoid bending your legs. If you are recovering from an illness, injury, or surgery, exercise can exacerbate an existing problem, slow healing, or put you at risk of increasing pain.
You should avoid bending your legs if you:
* Have knee injuries or instability
* Recently had knee or hip surgery
* Recovering from an injury or surgery on your back, spine, or neck.
* Have a torn or torn ligament in your knee or ankle, such as the Achilles tendon or anterior cruciate ligament.
As always, it is best to consult a doctor before starting a weight training program. If you work with a physical therapist or trainer, consult with them to get recommendations on how to use the leg flexor machine and when you feel ready to increase the weight.
