The fitness industry is constantly evolving and today presents at least three designs for isolated loading of the thigh muscles, and this is only for the abductors! And for good reason, because women in particular pay great attention to their hips and buttocks. Accordingly, the simulators are constantly being improved and modernized. But this also has its benefits for men: some designs allow you to isolate the work of the hips in case of back injuries and diseases. Let's look at all the options for leg extensions in the simulator, their technique and features.
The benefits and disadvantages of leg extensions in the simulator
Pros:
- The simulator provides isolated load on the abductor muscles of the thigh. Unlike basic leg exercises, the simulator does not involve the quadriceps and adductor muscles, so by using the leg abduction in the simulator you can work and improve the shape of the gluteal muscle.
- The simulator completely eliminates the load on the spine and joints, except for the hip. Certain designs and body positions reduce stress on the lower back muscles.
Minuses:
- The exercise is not as effective as squats or leg presses, since the load is applied to a minimum of muscle groups. Therefore, it does not help speed up metabolism and fat burning in general, as is the case with multi-joint exercises.
- Seated leg raises are effective only as a complementary technique to other exercises and are not the main one in leg training.
- This option also cannot enlarge the buttocks without exercises with free weights.
Training Recommendations
Despite some disadvantages of the crossover, it is suitable for exercise by absolutely everyone, both men and women with different levels of physical fitness.
Beginners use it to perform the basics - squats, deadlifts, pull-downs, and presses in different starting positions.
At the initial stage, even movements in simulators will develop mass and strength. Of course, not as effective as barbells and dumbbells, but with a much lower risk of injury.
But after 1-2 months of training, the muscles will get used to the load and the growth of muscle mass will stop. Then, as a rule, they switch to classes with free weights. After all, by this time the joints and ligaments will get stronger and the muscles will receive a new impetus for progress.
For the intermediate level, basic crossover exercises are used in the form of “finishing” movements, which are performed after the “base” with dumbbells and a barbell. Isolation for various muscle groups is used more actively.
For the experienced level, this machine is valuable in its ability to perform a wide variety of isolations. This property becomes especially important during terrain training.
What muscles work when you raise your legs in the simulator?
It is important to understand that in different variations some muscles will work more strongly and others less. By changing the inclination you can also target different parts of the muscles. In the technique of performing the exercises, we will consider these features in more detail.
The main load is received by:
- Gluteus medius.
- Gluteus maximus.
- Gluteus minimus (internal muscle).
Exercises for the gluteus medius muscle to lift the top of the buttocks →
Auxiliary muscles that are involved in the work:
- Tensor fascia lata.
- Piriformis muscle.
- External oblique abdominal muscle.
- Rectus abdominis muscle.
- Vastus lateralis muscle.
- Rectus femoris muscle.
- Quadratus lumborum muscle.
Technique for performing leg raises while sitting with your back pressed
- Pre-set the required load weight; it should be moderate to perform a large number of repetitions.
- Sit in the exercise machine, rest your pelvis and spine as much as possible on the seat. Place your feet on special supports and press your outer thighs closer to your knees into special supports.
- Grasp the handles, tighten your abs to fix your spine in one position.
- Exhale and move your legs to the sides, performing the movement at a fairly fast pace, but not abruptly. You should not abduct too widely, working the joint to the maximum, but the tension in the buttocks should be felt.
- As you inhale, bring your hips together more slowly, but not all the way, keeping tension in the abductor muscles. Block slabs should not be completely lowered.
- Repeat several times until you feel a burning sensation in the gluteal muscles.
Basic mistakes and useful tips
For the training to be most effective, the following recommendations must be followed:
- While performing the element, keep an eye on the body - it should always be straight. Also avoid any displacement of the back relative to its original position.
- Your legs should be spread as far apart as possible.
- You need to spread your legs powerfully, and bring them together slowly and under control - there should be pressure, not a contraction by inertia.
- There is no need to bring the limbs down to the end; there should be a small gap that maintains muscle tension.
- At the end point you need to pause and perform a peak contraction.
- Hands should always be placed on the side handles.
- Follow the breathing technique: exhale with effort - dilation, inhale - with reduction.
- Make sure that during the training process only the hip joints work. The ankle and knees should not be involved.
- Try to keep your toes pointed outward at all times, so your buttocks will receive the most stress.
- Watch the outer surface of the thigh - it should touch the machine tightly. Otherwise, the load will transfer to the quadriceps.
- Choose the right weight. It shouldn’t be too heavy, but you also shouldn’t leave the exercise machine without being tired. The optimal weight will be at which the last repetitions are difficult and with a burning sensation in the muscles.
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Need to know! The simulator allows you to not only work out the outer surface of the thigh. Knowing some nuances, you can also effectively use the buttocks. To do this, you need to change the tilt of the seat back. The gluteus medius will work more in a backward position, and the gluteus maximus will work more in a vertical position.
Leg extensions in the forward bending machine
This option will be performed in the same way as the previous one. One difference is the forward tilt of the torso by almost 45 degrees. At the same time, it is important to keep your back straight. This technique puts more stress on the upper gluteus maximus muscle.
Standing leg raises in the simulator
In fact, a special machine for standing leg raises exists, but it is very rare. Its difference from a sitting exercise machine is the absence of a seat and the presence of front handles for fixing the body.
Standing leg raiser
But this exercise can also be performed on a sitting machine; to do this, just put your feet on the stands, lean forward, holding on to the structure of the machine, raise your pelvis and hold the canopy throughout the approach. There is no need to move your legs too far; the range of movement remains the same. This option allows you to put more stress on the buttocks, including the gluteus minimus muscle. In this case, the flexors and extensors of the legs are loaded in a static position.
Taking the leg back on the lower block (crossover)
The exercise is performed in two positions.
Leg abduction on the lower block
Standing leg abduction:
- the exercise machine should be in front of you, fix your foot in the bracelet;
- take your slightly bent leg back as high as possible;
- at the highest point, hold the position and take the original position;
- repeat the steps as many times as necessary.
Taking your legs back on all fours
Leg abduction on all fours:
- take a position facing the block and fix your foot;
- straighten your leg and stretch your foot;
- return to the original position without jerking and slowly;
- repeat the exercise as many times as necessary.
Recommendations:
Tool for creating a Brazilian butt
- do this exercise at the end of classes;
- number of repetitions – 15;
- give preference to quality rather than working weight;
- greater results will be achieved by tightening the buttocks.
Lying leg extensions in the simulator
This kind of exercise machine is also rare, but some designs provide for changing the inclination of the back of the machine. This technique reduces the load on the spine and lumbar muscles, which allows you to train during the recovery period after injuries and with spinal problems. There is no need to move your legs too wide. In this position, the lower part of the gluteus maximus muscle works more strongly.
How to replace leg raises in the simulator
In the gym, the exercise can be replaced with isolating exercises: standing leg abduction in a block simulator “pendulum” or in a crossover.
At home, you can use a rubber band or mini-band.
- Seated leg raises with elastic band.
- Gluteal bridge.
- Leg raise while lying on your side.
- Abduction of the leg while resting on the knee.
- Added steps with elastic band.
- Swing your legs to the sides while standing.
Free weights
Working at home, like training in the absence of a gym, is a separate issue. It should be noted right away that the work in this case will not be as effective. However, to maintain muscle tone, or in cases where it is not possible to exercise in a fitness club, this becomes the only alternative.
There are two main exercises. This is hip extension while lying on the floor and a similar hip extension at the counter (option for ballerinas). In the latter case, hip extension uses the muscles much more intensely, but requires special athletic training and superhuman stretching. Therefore, consider the option of lying hip extension.
What muscles does it use?
Absolutely the same groups as working in a simulator or crossover.
How to do it?
Option 1. Classic.
- Lie on the floor on your stomach.
- Extend your legs, making a constant angle in your toes.
- Slowly pull your leg up.
- Fix it at peak voltage for 3-4 seconds.
- Lower your leg.
- Carry out the same operation with the second one.
Option 2. Basic basket.
Yes, many have been familiar with this exercise since childhood. It’s not for nothing that it was included in the basic set of exercises for elementary schoolchildren. Its most important difference is that it:
- Allows you to adjust the load using your hand grip strength.
- Allows for static loading.
- Shifts the focus to the lower back muscles.
At the same time, if you do it incorrectly, then in fact the result is not hip flexion, but extension. Therefore, carefully monitor the technique and features of execution.
- Lie on the floor on your stomach.
- Extend your legs, making a constant angle in your toes.
- Slowly pull your leg up.
- Bend your leg at the knee.
- Reach it to your hands.
- He will grab his leg with his hands.
- The arms should be as relaxed as possible, the main load should be carried out by bending the body and holding the hips in the correct position.
- Shift the focus to your hands (grab tightly and pull your legs towards you).
- Carry out a compensatory movement, trying to straighten your legs despite the movement of your arms.
- Relax the muscles of your legs and arms.
- Return to starting position.
Thus, through proper use of the basket you can use:
- hip extensors;
- hip flexors;
- quadriceps;
- calf;
- deltas;
- biceps;
- lumbar muscles;
- core and abdominal muscles.
Which makes it preferable to the classic variation.
