Leg flexion. Bending the legs lying in the simulator. How to arrange them is shown in the picture.

03.12.2021Heading: masonry

Bending the legs in the lying simulator belongs to the category of isolating exercises that are recommended to be performed after the main complex. It aims to achieve an optimal balance between the anterior and posterior muscles of the thigh.

During training, a large load falls on one part of the muscles, while the second is often left unattended. This leads to a significant imbalance in muscle development, which is not only unaesthetic, but also poses an immediate health hazard. If this difference is not eliminated, the chance of injury increases significantly.

Therefore, qualified trainers recommend including this exercise in various complexes aimed at both gaining mass and eliminating excess weight. Bending the legs while lying down contributes to the formation of a beautiful relief, and also significantly strengthens the muscles.

This exercise has many varieties and requires proper execution, otherwise the results will be minimal. The number of approaches and repetitions is determined individually. It depends on the physical form of the athlete, as well as the degree of development of the muscles of the legs.

Bending the legs in a lying simulator - execution technique

Preliminary adjustment of the simulator. This must be done, otherwise the process will not give the desired result. It adjusts to the length of the legs. It is necessary that the knees hang slightly from the edge of the bench, and the waist is located exactly on the arch.
Acceptance of the relevant provision. To do this, grab the handles of the simulator and press the pelvic part close to the bench.
Without changing the location of the body and without tearing off the hips, with one movement the rollers are pulled up to the buttocks. You need to watch your breath. At the beginning of the exercise, a deep breath is taken and the breath is held, exhalation is made when passing the most difficult place of the amplitude.
In the highest position, you need to delay for 2-3 seconds, then slowly lower your legs to the starting position. This is done while inhaling.

As you can see, the exercise is not difficult and it is fully accessible for both beginners and experienced athletes. But it should be borne in mind that the exercise is not basic, but formative. That is, it is not intended to build muscle mass, but is necessary for the proper formation of muscles. Therefore, it is used not as the main one, but as an additional one.

Leg Curl Exercise Secrets

You need to hold on tightly to the handles of the simulator, as if attracting the body to them. This allows you not to move during training and maintain an appropriate position on the bench.
Even with significant efforts, the pelvis should not be torn off from the arch of the simulator. If this happens, the effectiveness of the exercise decreases.
With flexion movements, it is necessary to achieve maximum contact with the buttocks. This technique makes it possible to use the widest range of movements, which contributes to the proper formation of muscles.
To increase the load, upon reaching the bottom point, you do not need to fully straighten your legs.
Lifting movements are carried out quickly, lowering the load - slowly.
The position of the body must remain unchanged. It is unacceptable to move the hips and pelvis on the bench during the exercise.
During the event, you can provide an additional load on the calves, for this it is enough to pull the socks towards you.
In the absence of appropriate physical fitness, you need to start with a small weight. Too much stress can lead to muscle and tendon injury.
Before performing the exercise, you need to warm up the muscles and stretch.
If you have had back and lumbar injuries in the past, you should definitely consult a doctor. Inappropriate exercise can lead to a significant deterioration in health.

How can you replace leg curls in a lying machine

In some cases, it may not be possible to perform leg curls on the machine. But this exercise can be replaced with any other, aimed at developing the back of the thigh muscles. Suitable for these purposes:

squats with a barbell located on the back;
sissy or gakk squats:
lunges:
frontal squats;
leg press on the simulator.

The listed types of loads on the legs have almost the same direction, respectively, they can be used as formative ones.

At home, it is recommended to bend the legs with a lying dumbbell. To do this, you need to lie on the floor, put your head on your arms bent at the elbows and raise your legs with a dumbbell sandwiched between your feet. The exercise does not require any special equipment or special physical training, so it is also available for beginners. You need to start with a small weight, which can be gradually increased. It will be difficult for beginners to work with a large weight, since it will not work to fix the dumbbell securely with their feet. In addition, there is the possibility of injury. Weight is selected individually depending on physical development.

Bending the legs in the simulator lying on the stomach

Various exercises are used to build the muscles of the legs, and each of them has its own advantages and disadvantages. If we consider such a process as bending the legs on a lying simulator, the photos can clearly show all the features of its implementation. This exercise is considered the most effective and simple.

In terms of effectiveness, it is in no way inferior to bending in a sitting position, but there are certain nuances here, and in order to understand which variety will be better in a particular case, you need to carry out a comparative analysis.

The sitting position reduces the load from the simulator, while the prone position increases it.
In the sitting position, there is a need to control the range of motion. If it is not carried out, the load will leave the target muscle. This increases the risk of knee injury.
When sitting, there is no pressure on the stomach, so the breathing process is natural and not difficult, which has a beneficial effect when working with weight.
If effective correction of the inner thigh is needed, seated flexions are used, while lying flexions place more stress on the hamstring, namely the inner hamstring.

The main benefits of exercise

Effective impact on the muscles of the legs, aimed at the formation of relief.
It helps to add volume to the femoral biceps, which is often necessary with a significant difference in the development of the anterior and posterior muscles.
With this exercise, you can give the muscles the missing relief.
Increases strength indicators when performing basic complexes.
Helps prevent the appearance of subcutaneous fat deposits at the junction of the buttocks and the back of the thigh.
There are different options for execution, including without a simulator, which is important for homework.
The exercises are accessible to beginners and easy to implement.

Lying leg curl has an impressive list of benefits. This exercise, when performed correctly, has no drawbacks, which makes it possible to include it in a variety of complexes for athletes of both sexes and different levels.

Leg curls on the simulator help to work out the muscles of the back of the legs. After all, there are not so many isolated exercises for this muscle group. Performing bending is useful for both women and men. For girls, it allows you to strengthen muscles and get rid of sagging. And for men - to increase the volume of legs and weight in basic exercises. You can do bending not only in the gym, but also at home, using dumbbells or rubber bands.

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Target Muscles

When performing this exercise, the following muscles work:

biceps femoris, which is located on the back of the leg;
leg muscles that help bend the leg at the knee;
buttocks also receive a small load.

Working muscles

The muscles of the lower back are also indirectly involved in flexion. But the correct execution technique involves turning them off from work. This is necessary so that the entire load goes to the biceps of the thigh, the development of which is aimed at the exercise.

Bending the legs in the simulator allows you to draw the relief of the muscles of the back of the thigh. For girls, it will help get rid of sagging on the legs at the junction with the buttocks.

This exercise is insulating, since the main load is received by one muscle - the hamstrings. Therefore, it is used not for building up, but for a more detailed study.

Execution technique

The technique for performing lying leg curls is quite simple and intuitive. But still this exercise has several important rules:

1. First you need to properly adjust the simulator for yourself. To do this, change the length between the roller and the bench. It should be such that when performing the exercise, the knees hang slightly from the simulator. In no case should they lie on the bench, but they should not be taken out too much either. Legs need to be brought under the roller, which should be on the bottom of the ankles.
2. It is desirable that the bench of the simulator has a bend. Then the amplitude of movement will be the most complete. Occupying the starting position, you need to make sure that the kink is under the waist.
3. Hands need to firmly grasp the handles that are in front under the bench. On some models, they are adjustable and can slide forward or backward. The body must be pressed tightly to the simulator throughout the exercise.
4. Having set up the simulator and taking its initial position on it, you can proceed directly to the exercise. To do this, on the exhale, raise the roller, slightly not bringing it to the buttocks. At the end point, you need to linger for 1-2 seconds, tensing the hamstrings as much as possible.
5. While inhaling, it is necessary to lower the roller slowly and under control, but not completely. At the bottom, the legs should not be fully extended, as this removes the load from the muscles of the back of the legs and harms the knee joints. The movement must be smooth. You can’t just throw the roller down at high speed.
6. "Fumbling" on the simulator throughout the exercise is prohibited. Only the hamstrings should work.

Correct position

It is not worth taking a lot of weight in this exercise. It is more important to follow the correct execution technique. In addition, when using serious weights, there is a risk of injury to the knees, lower back and hamstrings.

For women who want to lose weight and tighten their muscles, it is recommended to perform flexion in the simulator in 4-5 sets of 15-20 repetitions. This will make the back of the thigh more elastic.

Men who are building muscle should do 3-4 sets of 8-12 reps each. Although this exercise is not basic, it helps to work out the relief of the biceps femoris well.

By changing the position of the feet, you can shift the load on one or another part of the muscles of the back of the thigh. If you bring the socks inward, the emphasis will be on the inside of the legs. If you spread the socks outward, the load will shift to the outer surface.

Alternative exercises

In the hall, leg curl machines can be installed not only lying down, but also sitting or standing.

In addition, there are alternatives to this exercise that allow you to perform it at home.

How to quickly pump up your legs at home and in the gym - a ready-made training program

sitting

The seated curl machine differs from the usual one in that it has a backrest. One roller fixes the legs from above, the other is located under the ankles.

The execution technique in this case will have its own characteristics:

it is necessary to adjust the inclination of the seat so that its edge is under the knees;
the back should be tightly pressed to the back, hands hold tightly to the handles;
legs should be straightened in front of you, putting your ankles on the roller;
fix the legs above the knees with the second roller;
as you exhale, bend them at the knees to an angle of 90 degrees;
at the bottom point, stop for a couple of seconds, feeling the tension of the biceps of the thigh;
then straighten your legs, but not completely, leaving them slightly bent.

The downward movement must be fast. The extension when returning to the starting position should be done slowly. In addition, do not bend your legs too much, turning them far under the seat. This can lead to injury to the knee joints.

standing

If a standing flexion machine is installed in the gym, the execution technique will be as follows:

go to the simulator and adjust it so that the lower roller is just above the ankle;
press the chest and stomach to the pillows;
the left leg is brought under the roller, the right leg is the supporting one;
on exhalation, you need to bend the left leg at the knee so that the roller almost touches the buttocks;
then unbend it, having previously fixed it at the top point.

A feature of this option is that you will first have to perform repetitions for one leg, and then for the other.

In a crossover

If there is no special flexion machine in the gym or you just want to diversify your program, you can perform the exercise in a crossover at the lower block. For this you will need:

put on the ankle cuff attached to the cable of the lower block;
stand up straight, grab the handles of the crossover with your hands (if any);
while exhaling, bend the leg on which the cuff is fixed at the knee;
linger at the end point for 1-2 seconds and unbend it.

You need to return to the starting position slowly and under control, feeling the tension in the muscles of the back of the thigh. The knee must remain motionless. You cannot move it forward, backward or sideways.

With a dumbbell

When exercising at home, it is not possible to use simulators. In this case, you can replace the exercise with a similar movement with a dumbbell. To make a do-it-yourself leg curl machine, you only need a horizontal bench.

Technique:

lie down on a bench or other similar object so that your knees hang slightly;
hold the dumbbell between the feet;
grab the bench with your hands;
as you exhale, bend your knees, straining your hamstrings;
then slowly straighten them without unbending them to the end.

You need to perform this exercise carefully, holding the dumbbell firmly with your feet.

With rubber band

You can do bending at home with a rubber band. This is a great option if the apartment has little free space.

Technique:

fix the edges of the rubber expander on the ankles;
lean your hands on a wall, chair or other stable object;
from this position, bend one leg at the knee, overcoming the resistance of the tape;
then slowly unbend it.

Bending the leg with a rubber expander while standing

If there are ordinary mini-ribbons without clamps, you can pinch one edge of the expander with the foot of your right foot, and put the free end on the ankle with your left.

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According to statistics, the lying leg curl exercise is the most popular among the beautiful half of humanity. And this is understandable: this exercise allows you to get in shape, as well as demonstrate your slender, toned legs.

Bending the legs in the lying simulator is precisely focused on developing the muscles of the back of the legs and buttocks, as well as giving relief and volume to the biceps of the thighs.

It does not belong to the basic, but to isolation exercises and is very important to ensure a balance between the muscles of the front and back of the leg, giving the legs an aesthetic appearance.

Bending the legs lying down for girls is just valuable in that it forms beautiful legs without building up muscle mass too much.

The lying leg curl engages the muscles on the back of the thigh, or more specifically, the biceps femoris, the semitendinosus and semimembranosus muscles, and partly the calf muscles. The appropriate simulator can be found in any gym.

In itself, bending the legs in a simulator in a lying position is an exercise that is quite simple in terms of execution technique, but, according to men, is a rather difficult workout.

First of all, using the lower roller, you need to set the position of the simulator corresponding to your height.

The exercise is performed in the supine position, with legs parallel, wound under the roller, which rests on the back of the ankles.

The waist should be at the break of the bench, the hands should firmly hold on to the handrails, and the knees should go slightly beyond the bench to avoid injury. In this case, the entire body is pressed against the bench. This is the starting position in which the legs are bent while lying on the stomach. Further:

On a deep breath, holding your breath and not looking up from the bench, the roller, tensing your muscles, is pulled up to the buttocks.
Exhale and hold in the highest position for a few seconds.
Inhale and very slowly return to the starting position.

It would seem that bending the legs in a prone position is a very simple exercise. In the lying leg bending exercise, the technique is really not too complicated, but its exact observance is all the more important:

hold on tightly to the handles;
firmly press the pelvis to the bench;
get your legs so high that they almost touch the buttocks;
to maintain the load, do not straighten the knees at the lowest point completely;
downward movement should be slower than upward.

This exercise is best done after the main basic exercises for legs aimed at building muscle mass, while it is shaping.

Many consider the isolation exercise in the quad machine to be ineffective, however, this is a completely wrong judgment! First of all, the use of the leg extension machine is the final stage of the training, at which the quadriceps are finalized, the desired shape is created for the athlete. Secondly, this simulator provides a safe training, as the exercise is performed in a fixed position, in which the load is removed from the spinal column.

Benefits of seated leg extension exercise

The undoubted advantage of this exercise is the involvement.
Also, the exercise does not cause compression of the spine at all.
Allows you to work out only the quadriceps muscles of the thighs.
This exercise is perfect for warming up the knee joints. It can be performed at the very beginning of a leg workout.
The leg extension in the simulator is an excellent choice from a number of exercises for training the quads of a beginner athlete.
In leg training, this exercise is the first or final exercise before.
Despite the high load on the ligaments and knee joints, when performing an exercise with a small, moderate weight, the leg extension machine helps to strengthen the ligaments of the knee joint. This exercise is actively used in the rehabilitation therapy of athletes after injuries.

Harm and contraindications

The exercise on the leg extension machine is aimed exclusively at working out the quadriceps femoris muscle, therefore women, the purpose of which is the formation of the gluteal muscles, and not the big hips, this exercise is not the best option.
Leg extension in the machine has a traumatic load on the knee joints and their ligaments. The anterior cruciate ligament is particularly at risk. You can reduce the risk by using moderate weights.

On the other hand, the athlete must develop the body harmoniously and train the quadriceps without fail, so it is still worth including the exercise in the leg training.

What muscles work

In addition to the quadriceps femoris muscle, when performing the exercise, the stabilizers of the body act, more precisely, its lower and middle parts, and.

Technique for performing leg extension in the simulator

Before performing the exercise, you need to take the correct position in the simulator. To do this, in its design there are parts that can be adjusted to fit your proportions (height and length of the limbs).

The back should be pressed against the seat.
It is impossible to move and rise from a place during the exercise.
For reliable fixation and performance of concentrated extension, grasp the handles or the seat of the simulator.
With your knees bent, place your ankles under the roller.
Straighten your legs with an exhalation, then fix the position for a second.
As you inhale, slowly lower your legs to the starting position.

This exercise should be done slowly and with concentration.
You can not use jerking techniques and inertial force.
Do not fully extend your legs, that is, do not fully straighten your knees, this will reduce the load on the joints.
The upward movement may be faster, but the downward movement may be slower and smoother.
When moving up, exhale, and when moving back, inhale.

How to replace leg extension in the simulator

For replacement, exercises with your own body weight, aimed at rehabilitation, may be suitable. These options are also suitable for women. Here are some of these exercises:

1. Leg extensions on a chair

You need to do this exercise. For maximum efficiency, exercises are performed in turn on each leg.

2. Feet forward swing

This exercise is also best done with leg weights. You can also include lunges with a variant of this exercise. Holding on to the support, one leg is lunged back and when lifting, the same leg is swung forward. Then the same leg lunges back. This will increase the load on the quadriceps muscle, but the gluteal muscles will additionally be connected to the work.

More effective exercises cannot be considered analogues or a full-fledged alternative to leg extension in the simulator, since when they are performed, most of the muscles will be involved, and the load will be activated on the spinal column, and on the joints, and on the ligaments.

Other quadriceps exercises

by the most effective exercises for training quadriceps can be considered:

. Very important when performing this exercise, put your heels on a hill. For this, weight discs are suitable. This position of the feet (at an angle) increases the load on the quadriceps.
. The principle of exercise in the simulator is very similar to front squats with a barbell. The advantage of this exercise lies in the possibility of self-insurance and fixation of the spine. However, the compression load during the exercise is also present.

Conclusion

Leg extension in the simulator is not a good option for increasing the volume of the legs, on the contrary, working in the simulator creates a relief and a well-defined shape of the quadriceps. Heavy weight is not recommended., since the movement creates a strong load on the ligaments of the knee joints. Professional athletes who use heavy weights in their workouts train quadriceps on this simulator separately. Leg extension in the simulator is suitable for everyone, regardless of the level of training, but it must be performed correctly and used in the program as needed, developing muscles harmoniously.

Leg extension in the simulator in video format

Bending the legs while lying in the simulator will help tighten the muscles of the legs. There is a simulator in any gym, and not only men, but also women like to work with it, which makes their legs even more attractive and beautiful. The exercise is relatively easy, but there are important points that cannot be ignored in order to achieve the desired result.

Due to the fact that the thigh muscles responsible for bending the legs are rarely used in everyday life, the quadriceps in people who do not specifically train them are small.
In order for the body to look symmetrical and beautiful, and the muscles to develop evenly, it is imperative to work out this muscle group. The best option is to bend the legs lying down, the muscles in the process of which will be trained qualitatively.

Muscles involved

The exercise works out the muscle groups of the legs, so it is not surprising that many athletes always work in the gym with such a simulator.

There are 640 to 850 muscles in the human body, and 200 of them are involved in walking.

Main

This is an isolated exercise for the hamstrings. For this, girls especially liked it.

Additional

Additionally, the popliteal, calf and thin muscles are included in the work. In addition to them, the tibialis anterior and rectus femoris muscles work as stabilizers.

How and how much to bend your legs

Despite the outward simplicity of performing lying leg curls, the execution technique is not always correct for those involved. But it depends on this whether they will get the result or just waste their time.

Execution technique

First of all, you should set up the simulator for yourself. The angle of inclination of the leg supports must be adjusted so that the limbs, when the athlete lies down on the bench, rest against the roller.

This is the starting point for this exercise. Additionally, you need to install a roller so that it rests slightly below the heel on the lower leg. And, of course, determine the weight you need.

You need to lie on the bench of the simulator and rest your feet on the roller.
The pelvis should be pressed tightly against the bench, with your hands you should take hold of the special handles.
On inhalation, the legs need to be bent so that the roller goes to the buttocks. Having reached the maximum load point, you should stop for a while so that the quadriceps receive a load - exhale.
On inspiration - slowly, without haste, go down.

At the bottom point, the knees do not fully straighten, otherwise the tendon of the inner side of the thigh can be injured.

Number of repetitions and training program

The number of repetitions directly depends on the level of training of the athlete and on the goals that he pursues. You need to start with less and gradually increase the load. For example, if the goal is to burn fat, then a beginner will need to perform 2-4 sets of 13-25 reps.

The break between sets in this case should be 1-2 minutes. The weight should be chosen so that you have enough strength to complete the required number of repetitions. No need to try to repeat what experienced athletes do on the very first day.

Bending the limbs lying down is a formative exercise, so it is recommended to perform it after the basic ones for building muscle mass in the lower body.

In order to learn how to perform the lying leg curl exercise correctly, we will further give major mistakes, which beginner athletes allow.

The main mistakes of beginners

The main mistakes that beginners make are:

Full extension of the knees at the lowest point. This is not recommended, since the load on the muscles is not saved.
Uncontrolled "walking" of the limbs. Legs need to be quickly lifted up and slowly, controlling movements, lowered down. So the load will be optimal, and the training will be effective.
The knees hang off the bench during the workout. This is unacceptable, as it is fraught with injury.
A lot of weight for beginners. No need to get carried away with excessive loads. At first, it may seem that the exercise is easy to perform, but it is worth considering that for an unprepared person, a heavy load can damage the hamstrings.
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Exercise features

Despite the general simplicity of the exercise, there are still a number of features that you should pay attention to:

It is necessary to firmly press the pelvis to the bench and fix the body.
Hands hold tightly to the special handles of the simulator.
Legs should be brought high so that they almost touch the buttocks.
The downward movement is slower than the upward movement.
The knees do not need to be straightened at the lowest point so that the muscles are tense all the time.

Contraindications

Before going to gym it is best to seek the advice of a doctor in order to analyze the state of your health and build a training program on this basis. There are no special contraindications for bending the legs lying down.

It is only worth noting that the exercise is not recommended for people who have diseases of the knee joints. It is important to monitor your feelings during training. There should be discomfort, because the muscles are in constant tension, but pain should not be allowed to occur.

What can replace the exercise

If there is no such simulator in the gym, or if you want to have an alternative for home workouts, then you can perform other exercises that work the same muscle groups.

One of these would be leg raises from a standing back position. It activates the back of the thigh, buttocks, calves and lower back. In addition, it will also develop flexibility and the ability to balance.

Leg curls at home can be done lying on the floor . In this case, the body is pressed tightly to the floor, the arms are folded under the head, a dumbbell is held between the feet. The effect of such an exercise will be almost identical to that performed on the simulator.

As you can see, the leg curl exercise is simple, but at the same time very effective. By learning the correct execution technique, it will be possible to achieve results in a fairly short time.