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Bending of feet lying in the simulator

9 min read

Flexion of the tibia in the simulator is a simple isolation exercise for the hamstrings. The man leads the heel to the buttock by reducing the hamstring and down the leg to the starting position. This exercise is performed for both beginners and those who have been engaged in bodybuilding. The movement exists in the variant, when the athlete lies on a bench face down and when he does the standing flexion, bringing the heel of one foot to the buttock. In classical training, there is a replacement – the flexion of both legs with a dumbbell while lying down.

The contents

  • 1 Technique
    • 1.1 starting position
    • 1.2 Movement
    • 1.3 Attention
    • 1.4 Recommendations
  • 2 Options
  • 3 Analysis exercises
    • 3.1 the anatomy of the exercise
    • 3.2 the benefits of exercise
    • 3.3 Disadvantages
  • 4 Preparing to exercise
    • 4.1 Proper execution
    • 4.2 Error
  • 5 Tips
  • 6 inclusion in the program
  • 7 Contraindications
  • 8 Interesting facts
  • 9 Alternatives


Original position

  • A lot depends on the height of the athlete and length of the shop trainer, and also the position of the cushion retainer. It must be set so that you can start with soft, slightly bent knees, and the athlete could bring the heel to the buttocks without any problems;
  • Cushion retainer should not roll on the heel while driving, and to be at the bend in the region of the Achilles tendon;
  • Weight exhibited depending on the experience and strength of an athlete, you don’t need to put too much weight, this is not a movement for power development;
  • For taking the starting position you need to lie face down on the bench and stick your feet in cushion trainer
  • Movement

  • Enough to bend feet in knees so that your heels move towards the buttocks, and bend your knees;
  • The movement continues only until such time as the heel is not rested in the buttocks, or until the volume of the thighs and shins;
  • During the peak of the amplitude of the hamstrings slightly bend, and then unbend the thigh and lower legs;
  • The number of repetitions of the movement from 10 to 20 or more, if necessary according to the training plan of the athlete.
  • Attention

    • Some athletes give their hamstrings to relax during this exercise, straightening the legs completely and how would “sticking” to the knees in that position, which is typically to perform a deadlift. Be sure that tiles safety stops do not touch each other and the exercise was performed at an almost constant tone working muscles;
    • The knee is possible and necessary to protect from injury if an athlete will not Balk patella into the cushion of the simulator;
    • No need to create a “swing” in the pelvis, inertial movement, which will contribute to hyperextension of the knee ligaments and injuries, as well as to take some of the load from the hamstrings;
    • It is not recommended to move the ankles up and down the cushion of the simulator. Such movements will contribute to injuries of the Achilles tendon;
    • Activation of the hamstring possible and without unnecessary movements, which many do, as if to straighten his knees. This exercise is quite traumatic for the ligaments, so it’s not necessary.


    • Watch for body position on the bench. It’s convenient to bend the legs if the hip joint accounts for the “high” part of the bench, that is the place where it is highest;
    • Do not push the pillow with my heels, and do not fidget with on the bench;
    • Try not to “paste” a knee to perenashivanie;
    • Not borsite with weights, and don’t overload yourself with an isolation exercises in principle;
    • If you use drop-sets, make sure that with the exhaustion technique is not changed, and the knees rested on the bench;
    • Do not “drop” weight to tiles trainer fought each other;
    • Not dotyagivaya weight back, avoid unnecessary starting of the buttocks, it’s not for them exercise


    • Bending one leg. This variation is needed purely for the diversity, for example, if the client ceases to fulfill the same program all the time, and he needed something that would make his life more interesting. Bending one leg is not too useful, although it can help with injuries where you have to “reload” one foot;
    • Bending standing. Can be performed in a special simulator or standard. There is the opinion that the hamstring is shortened more;
    • Flexion of the toes inwards and outwards. Some bodybuilders believe that the displacement of the socks inside out and has shifted the emphasis from external to the internal segment of the hamstring. In reality my knees are not allowed to perform this operation efficiently

    Analysis exercises
    Anatomy of exercise

    What muscles work:

    • The main mover is the biceps of the thigh;
      Help movement popliteal, gastrocnemius, gluteus Maximus. But in the versions of the simulators not using major muscle groups is minimal;

    The benefits of exercise

    • Allows you to create a beautiful hamstring and was considering not only the hamstrings as a whole, but also forms beautiful “biceps peak”;
    • Allows you to work both one foot and two feet, is ideal for those who have imbalances in muscle development;
    • Workout of the hamstrings is essential for the body builders who avoid executing the pull, and concentrate on squats. Flexing will help to protect your knees from injury due to uneven muscle development;
    • Hamstrings comfortable to swing on the bench with a “kink”, it allows you to go in a more stretched position, and increase the amplitude without increasing the load on the knee, and not overloading cruciate ligament;
    • The simulator allows you to achieve perfectly symmetrical muscle development


    • Sometimes athletes are too “low” heels are capturing the cushion of the simulator, and then their hamstrings are not sufficiently isolated. In such a situation, it turns out that the calf “slaughtered” and denied before the hamstrings

    Preparation for exercise

    Some athletes love to write about the preparations for this exercise, they include a program of stretching of the hamstrings, some warm-up exercises and so on. In practice, it is not necessary. Isolation movements are performed after the basic exercises. Usually muscle is already enough filled with blood and elastic to be able to perform the movement efficiently.

    In fact, if this is the first exercise in the plan for any reason, it is necessary to include cardiacassist stepper, and during the work to start with light weight. The majority of machines for bending have an adjustable pillow on which we lean. You should handle her carefully enough to not clogged the calf during movement. This problem is the main reason most athletes can’t benefit from the movement.

    The correct execution

    • Not allowed flexion of the knee due to the rise of the pelvis. This option would be quite harmful, as it can lead to injury of the lower back if the angle is broken in the joint. Usually during heavy lifting of the pelvis is recommended to reduce the load and remove the excess weight;
    • Do not abruptly push the pillow simulator-up and raise the weight due to the inertia. Untrained knee ligaments can be injured if you work unevenly, moreover, many simulators are designed to transfer the load unevenly with a moving cable in the knee;
    • Slowly bend your legs to stay in peak contraction, and then slowly straighten your legs to get a load and not be injured;
    • If you can’t work smoothly, concentrating the flexion on exhalation, it is recommended to remove the load and operate with less resistance trainer;
    • Patella is better not to rest the bench with the trainer, if there is such constructive possibility;
    • Feet must be kept parallel to each other, and rotate toes during the exercise. Ideally, if the athlete will not be at the exercise to maintain the distance between the knees


    • Not Balk knees in the bench;
    • Not permitted pushing weight jerks;
    • If this does not provide a workout plan, do not recommend the movement on the reduced amplitude;
    • It is better to avoid active involvement in the work of hands, not to “pick” them over the handlebars;
    • Do not pull up the pelvis when working


    • Avoid the “ballet feet”, that is stretching the sock forward, as though pushing away from the center of the arch of the foot;
    • It is not recommended to perform work due to the distension of the hamstring and “inverse” extension in the knee joint. But if possible, it is better to work on the simulator with a bench with a “kink”, which should go a hip joint;
    • Toes head to foot

    Inclusion in the program

    This movement should not be an independent exercise in the legs day, and they do not need to replace the base and some traction, which is performed by hyperextension of the hamstring. The movement must be done after the basic exercises for the hamstring, on that day, if an athlete shares the day feet.

    Exercise can be performed for 10-12 repetitions, and the majority of them. All depends on the individual response of the muscles. In the security disciplines of this movement do not perform more than 3-4 passes in 10 iterations. In bodybuilding there are other options. Individual athletes make a movement in the style of “overload”, use drop-sets and various other methods to increase the intensity of the load.


  • To some athletes this movement is not suitable for anthropometry. They can only do it, uperevshis knees to the bench due to a small growth. This should go into flexion while standing;
  • Do not exercise if you have been recently injured knees, or there is a high risk that inflamed soft tissues around the joint due to overload;
  • This exercise should not be performed spasms of the piriformis (this is a condition where pain in the buttock radiates to the leg after running pull the stem), then the motion will almost certainly occur due to the rise of the pelvis, and the athlete does not receive the necessary load on the hamstrings;
  • Not recommended movement for injuries of the Achilles tendon and ankle;
  • It is better to avoid if there’s an injury in the lumbar spine.
  • Interesting facts

  • According a science research, it turns out that the reversal of socks still has value
    • When you turn the socks to the side it turns out that the outside of the thighs get more of the load;
    • If you combine socks, inner thigh will get more load
  • Ronnie Coleman believed that this movement is suitable for the development of massive thighs. But it need not first move, but only after the lunges, squats, and Romanian rods. To do this exercise only in the end of the workout
  • Coleman was advised to do this movement at the end of the workout with 12-15 reps of 3-4 approaches.


    • If you go to the gym without a trainer leg curl, you can do as old school athletes. You need to use the leg curl with a dumbbell lying face down;
    • The load can be simulated on the lower block of the crossover, then the leg can be alternately attached to the lower block with a cuff;
    • The third option, which is suitable for beginners and people who should not overload the hip – is working with a fitness band. It fix the foot of furniture, or some other vertical support, and I cover the foot so that it does not slide off. Next you need to bend with the band standing to get the active involvement of the hip muscles;
    • The easiest option is the bent leg weights on the ankles while standing. It is performed standing on the step or other support. It fits only very novice athletes that will be enough of this weight;
    • Training beginners assume and perform flexion lying face down with weight cuffs. You can do this movement alternately on one leg, wearing on each leg several fitness weights.

    Bending the legs in the simulator is a good isolation exercise for hamstrings. For most people there’s a simple rule – you need to perform the same amount of flexion as extension. But if the lifter is too advanced a Quad, he should focus on bending the legs.

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