So, you’ve bought a new weight bench to increase your bench press strength or to build your body like you always wanted to or you just wanted to do some casual exercises on a weight bench.
But you’ve noticed something unfamiliar on the bench. You are now curious about what on earth it is. You look into the manual and notice it’s called leg rollers but you don’t know how to use it.
That’s why you came here to know how to use a weight bench with leg rollers, right?
And if you are one of those people who don’t own a weight bench with leg rollers but willing to buy one, then we’ve included some of the best adjustable weight benches with leg extensions and stuff later in this article. Make sure to check those out.
If that’s the case then don’t worry after reading this article till the end, you can claim yourself as a leg rollers nerd.
What is leg rollers
Leg rollers are basically extended equipment that comes with weight benches. Though, not all of the benches are weight lifting benches with leg extensions. Leg rollers help you to exercise your leg separately and strengthen your leg muscles. Though it can also be used for exercising your other muscles.
The materials used on rollers are commonly alloy steel for the structure and foam for the cushions. Cushions make the rollers comfortable for you to exercise on it.
You can also add weight on your leg rollers to increase your leg strength to your desired number.
The benches that come with leg rollers are also known as leg weight benches, leg exercise benches, weight benches for legs, weight benches with leg curls etc.
How to use weight bench leg attachment
Now comes the real deal. Yes, we know you’ve wanted to know how your weight bench with leg lift works and what your leg rollers can do. So, without any further delay let’s hop into it-
Start with warming up
Always start your workout sessions with warm ups. This might be a well-known fact for everyone. But still, if by any chance, anyone who doesn’t know this might end up hurting themselves.
For using the leg rollers, you mostly have to focus and work on your legs. By legs we meant the quadriceps and the hamstrings. Thus, your first target would be warming them up.
You can start with some jumping jacks, then you can do some jogging and jumping ropes. Stretch your legs to avoid any kind of accidents that might tear your leg muscles.
Do these for 10 minutes on average. Less than 10 minutes would also do if you feel like you’re ready to go already. And more than 10 minutes is not necessary. But if you feel like you haven’t warmed up yet, then you can do more than 10 minutes. The duration of your warming up session is up to you.
Quadriceps exercise on a weight bench with leg lift
Quadriceps are basically the front muscles on your thighs. To increase quadriceps muscle strengths people tend to do front squats or leg raises.
But if you are willing to use your weight bench to do exercises that emphasize your quadriceps, then it is way more harder if you don’t use a weight bench with leg attachment.
To exercise on a weight bench with leg attachment, you first have to rest your back on the backrest of your weight bench.
Make a 90-degree angle between your hips and knees.
Then place the shin of your legs under the leg rollers. Do not place it above the rollers. That would help you with nothing.
Now, lift the rollers using your legs and rest it up at its maximum level. Then, slowly lower it down as you exhale. Try to use most of your quadriceps. That would enhance your quadriceps and other muscles around it.
Don’t use much weight on the leg rollers if you are using it for the first time. That might badly injure you as you are not accustomed with so much weight on your legs. You can use a weight that would let you do 5 to 10 reps.
Hamstring exercise on a weight bench with leg lift
Hamstring is the area between your hips and knees. Or else you can say that this is the area opposite of your quadriceps.
Again, increasing your hamstring muscles can be easily done with a weight bench with leg extension. Leg rollers can massively increase your leg strength. It also saves you a bunch of time from wasting on leg exercises without any equipment.
To do hamstring exercises on your weight bench, you have to lie on your stomach. Make sure you have your weight bench in the flat position. Incline or decline positions aren’t going to help you with this exercise.
Now, place the back of your lower legs right under the leg rollers. Don’t worry your legs won’t hurt as there are foam cushions installed on every leg rollers.
Try to lift your legs above as you inhale. Then, lower down your legs slowly as you exhale. This motion will pressure your hamstrings and strengthen those muscles and also the muscles around them.
Again do not use too much weight on the leg rollers. Use a weight that would let you do 5 to 10 reps.
Sit-ups on a weight bench with leg lift
Well, sit-ups also can be done without a weight bench with leg lift. The leg rollers will help you to stabilize your legs as you do the sit-ups.
You might have seen people having a trainer or mentor holding their legs when they do sit-ups.Yes, it is to stabilize their balance so that they can do sit-ups without any hassle.
The leg rollers do the exact same thing for you. If you have a weight bench that has leg rollers installed then you won’t need to seek someone’s help to do sit-ups.
Firstly, you have to position yourself. You can either lie down on your back or just sit on a perfect angle for sit-ups. A great advantage for doing sit-ups on a weight bench is you can use an incline position to lie down on your back at an angle so that you have a back support and do sit-ups comfortably.
Place the shin of your legs under the leg rollers. Now, you’ve perfectly placed yourself on the weight bench.
The only part left is doing the sit-ups. Lift your back up, pressuring your abs and again lie back down. Do multiple reps and you’re done with the sit-ups.
So, is a weight bench with leg attachment better for sit-ups or a person holding your legs better? What do you think?
Best Adjustable Weight Bench with Leg Extension
As we promised to the ones who are looking for weight benches with leg extension, we’ll be recommending some of the best weight benches out there. I assume most of you guys have known how to use a weight bench with leg curls. So, let’s just get straight to the point.
- Merax Utility Adjustable Weight Bench
- ZENOVA Adjustable Weight Bench
- Body Champ BCB5860 Olympic Weight Bench
- Marcy Adjustable 6 Position Utility Weight Bench
- Marcy Olympic Weight Bench
- HARISON Adjustable Weight Bench
- Marcy Standard Weight Bench with Leg Developer
- Mikolo Adjustable Weight Bench
Conclusion
We hope that now you’ve got an idea about what leg rollers are and how to use a weight bench with leg rollers.
We also hope that our list of best weight benches with leg rollers will help you to find your desired weight bench.