It is great to have a weight bench, but it only helps work at your core and upper body. When you use a leg attachment, you can work your legs like a champ. Leg attachments are very common for weight benches, so you can definitely find one for your model. Once you are done purchasing the best weight bench, you have to find out how to use a leg attachment. Most of the leg attachments have a roller design that features three rollers.
- The first one has been used for leg extensions as well as leg curls.
- The second is used for hamstring curls.
- The third one is used only for leg extensions.
Here we will discuss how you can properly use a weight bench leg attachment to do proper exercises and get the best results.
How To Use The Weight Bench Leg Roller Attachment
Weight bench leg attachment can be used in quite a few ways depending on the part of the leg that you want to target. We have below some of the best exercises that you can do using the leg attachment.
Knee And Quad Extensions
To do this exercise first, you have to decide how much resistance or weight you want. Once you have decided the weight, sit facing forward. Keeping your hips and knees at a 90° angle to each other, firmly place your shins behind the rollers at the bottom and top. Make sure that your ankles are not resting on any rollers. Apply pressure with your shins to the roller, to push your legs upwards from below the knee. When your legs reach the top, hold that position for 3 seconds, then push down your legs against the rollers to come in the initial position. This is 1 repetition. Beginners should start with 4 sets, each made up of 8 repetitions.
Hamstring Curls
For this exercise, you have to determine first how much weight or resistance you want. Begin with lying face down on the bench. Make sure that your knees are directly below the edge of the bench. Put the back of your legs at the mid-calf, under the bottom roller. Now bend your legs at the knees and apply pressure to raise the roller so that it moves up behind your thighs. Hold this position for 3 seconds, then push your legs down to the initial position. This is 1 repetition. Beginners should start with 4 sets, each made up of 12 repetitions.
Situps
The leg attachment on a weight bench can be used for targeting your core and abdominal muscle as well. Begin with locking the rollers in place so that they won’t move when pulled or pushed. Lay on your back. Place your thighs beneath the second roller with your shins behind the bottom roller. Cross your hands on your chest or keep them behind your head. Lift your head and shoulder up by squeezing the abdominal muscles. When you are at 45°, pause and hold for 2 seconds, then slowly go back to your initial position. This is 1 repetition. Beginners should start with 3 sets, each made up of 14 repetitions.
Cooldown Stretches
After working out, you must stretch your muscles to increase the flexibility and reduce stiffness. To stretch the quadriceps, lay on the right side and pull your left heel up to the left buttock, hold your leg for 20 seconds, then relax. Now repeat on your right side. To stretch the hamstring muscles, sit up and place your legs together in front of you. Slowly reach forward and try touching your toes while flexing your heels. Reach forward but don’t overstretch; hold this position for 15 seconds, then relax and repeat.