Leaving the leg back in the simulator - working out the buttocks

Leaving the leg back in the simulator or hip extension is an excellent exercise that allows you to work out the gluteal muscles without using quadriceps. It is more often performed by girls, since most ladies are not interested in increasing the volume of their legs. Men, on the other hand, usually work on the lower body with basic exercises, but they can use the leg or swing leads in the simulator to improve muscle quality.

Working muscles

As already mentioned, taking the leg back maximally affects the buttock, while removing the load from the quadriceps.

  • The target is the gluteus maximus muscles, and the thigh biceps are also included.

  • Some simulators allow you to fix the position of the body, supporting the stomach and chest on a special shelf. With this option, the load is as isolated as possible. If you just hold on to the support, standing on one leg, and with the other leg perform swings, stabilizer muscles are included in the work.
  • The working leg in the simulator follows a clearly defined path. Someone likes it, but someone, on the contrary, can cause inconvenience.

Leaving the leg back in the simulator - working out the buttocks
Target muscles are large buttocks.

Technique of doing the exercise

Leaving the legs back can be done in the crossover - in this case, you pull the cable of the lower block with your foot, and put your hands on the support. But, hip extension in a crossover is described in a separate article, so here we look at the mechanics of the exercise on other simulators.

There are simulators where you rest against the back surface of the lower leg in a special roller and take your leg back, overcoming the resistance. There are also exercise machines where you push the platform or the roller directly with your foot.

The target muscle groups in both cases are the same, just the emphasis is shifting.

The position of the body may also differ during the execution of the leads. Starting from a fully vertical position and ending with the supine position or with emphasis on the elbows. The amplitude of movement in the hip joint depends on the inclination of the body. The closer the position of the body to the horizontal, the greater this amplitude (swing the legs wider) and, accordingly, the exercise is more effective.

The hip extension is done as follows:

  • Accept the starting position. Stand on the supporting leg, fixing the body and hands in the desired position. Depending on the simulator, you will either stand upright with your hands on the supports, or lie on your stomach on a special shelf. There is a natural deflection in the lower back (it is not necessary to bend the back too much). Bend the working leg slightly at the knee joint.

  • Next, you need to take your working leg back solely due to the effort of the gluteal muscles. This is a very important point to focus on.
  • If you push back the plate, press it with your heel, without tearing off your toe. If you are pushing the roller with the back of the lower leg, shorten the foot, i.e.

    the leg moves back with the heel.

  • The leg remains slightly bent at the knee, only at the final point you can straighten it to take the weight even further.
  • Hold at the top for 1-2 seconds and return to the starting position.
Leaving the leg back in the simulator - working out the buttocks
Technique of implementation in the simulator with a roller (GIF).

Also, backswing can be performed without special trainers.

In particular, you can stand with your supporting knee on a horizontal bench (it is in any room) with your hands in front of you. The working leg should be lowered from the bench and bent at the knee to a comfortable position. The technique of the exercise remains the same. To increase the load, you can use weighting materials.

Leaving the leg back in the simulator - working out the buttocks
An option for performing assignments on the bench is emphasis on the arms and knee.

Features of the application

A few words should also be said about the use of this exercise in training programs.

The weight should be taken with which you can correctly do 2-3 sets of 12-15 repetitions on each side. When performing hip or swing extension in the simulator, it is important to remember that in this exercise the technique and the number of repetitions are more important. The working weight should be such that you can fully control it. Otherwise, all efforts can be nullified.

Girls can use the leg back as the main exercise if there is no goal to pump up the quadriceps, or if the level of physical fitness is still low.

If you have some physical preparation and comprehensive study of the muscles of the lower body, the exercise is best done at the end of the training. This will allow you to “finish off” the gluteus maximus muscles after performing basic exercises.

For men, leads or swings back are recommended as an additional exercise. When performing it, some muscle stretching occurs, which subsequently leads to more pronounced hypertrophy.

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