How To Use A Weight Bench With Leg Rollers

So you know how to use an adjustable weight bench. But, what is a weight bench with leg rollers and how do you use it? You’ve seen it in the weight room but your quite unsure how to use it. The weight bench with rollers looks like your standard bench but it has this strange attachment. You think to yourself, “What am I meant to do on that?” as you walk past and avoid it.

Ignore it no more; the weight bench with leg rollers can be your friend and an excellent addition to your workout program as it is very versatile in offering you variations to train different parts of your body.

Weight benches with leg rollers come with an extension on one of the short width ends that have soft padded foam rollers attached to it. The purpose of these foam rollers is for you to put your legs into and secure them while performing certain exercises.

Most benches with rollers come with three rollers. The first roller sits close to the edge of the bench. The second roller sits only a few inches past the first. The third roller sits quite a few inches below the second roller.

  • First roller – Use for both leg extensions and leg curls (hamstring curls)
  • Second roller – Use for leg curls (hamstring curls)
  • Third roller - Use for leg extensions

A weight bench that comes with leg rollers can be utilized for a variety of different exercises. These exercises can target the thigh muscles; quadriceps and hamstrings as well as completing exercises that target the core abdominal area.

This article aims to improve your knowledge on how to use the weight bench with leg rollers for leg extensions, leg curls and core to train the quadriceps, hamstrings and abdominals respectively.

Instructions for using a weight bench with leg rollers for the quadriceps or knee extension exercise:​
  1. Set up the weight or resistance required for you to perform
  2. Sit facing forward at the edge of the weight bench with a 90-degree angle at both the hips and knees.
  3. Ensure your lower shins are behind the bottom roller and the top roller. Make sure you do not rest your ankles on the rollers.
  4. Extend your lower legs from the knee by applying pressure with your shins onto the roller to lift upwards
  5. Pause and hold for one second at the top of the movement
  6. Bend at your knees to slowly lower the rollers back down to the starting position
  7. That’s one repetition​!

You can make the exercise harder by adding weights or increasing the tension. Doing more repetitions or changing the tempo of the exercise by slowing down the movement on returning to the start position, putting your muscles under tension, can add a challenge.

Complete 3 sets of 8 – 12 repetition to increase muscle strength and size.

Instructions on how to use a weight bench with leg rollers for the hamstring curl exercise:
  1. Set up the weight or resistance required for you to perform
  2. Lying face down on the bench, ensure your knees are right below the edge of the bench.
  3. The back of your lower legs between your Achilles and mid calf should be placed underneath the lower roller
  4. Then raise the lever by bending your knees and applying pressure to the roller bringing it towards the back of your thighs
  5. Pause and hold for one second at the top of the movement
  6. Slowly lower your legs to the staring point
  7. That’s one repetition!

Again, you can make this exercise harder by adding weight or increasing the tension. Challenge yourself on this exercise too by slowing down the tempo of the return movement or increasing the number of repetitions you complete.

Complete 3 sets of 8 – 12 repetition to increase muscle strength and size.

Instructions on how to use a weight bench with leg rollers for the sit up exercise:
  1. Lock out the rollers or place enough resistance on that the moving parts do not move when pushed or pulled.
  2. Lie with your back on the bench with your shins placed behind the bottom roller and your thighs under the second roller to secure your position.
  3. Place your hands behind your head with an open chest
  4. Squeeze your lower abdominals and raise your upper body towards your thighs by bending at the hips until you reach 90-degrees
  5. Pause and hold for one second
  6. Slowly return to the starting position by lowering your upper body one vertebrae at a time
  7. That’s one repetition​!

Make this exercise harder by holding a weight plate across your chest throught the entire movement. Again, challenge yourself on this exercise by slowing down the tempo of the return movement placing your muscles under more tension or increasing the number of repetitions you complete.

Complete 3 sets of 8 – 12 repetition to increase muscle strength and size.

Get your muscles firing and stop the progress plateau and get the results you want with a weight bench with rollers. Stop walking past it and ignoring the benefits you could potentially obtain. Now you know what a weight bench with leg rollers is and how to use it, get into the gym and add it to your next workout to spice up your program and test your muscles in a different way.