Leg Rows
Reps10 times
Calories burned39 kcal
LevelBeginner
Changing duration and load is available in our application
Attach the rope handle to the lower pulley. Stand with your back to the simulator at a distance of 40-60 cm and pick up the handle passed between your legs. The legs are wider than the shoulders and slightly bent at the knees, the back is bent, the head looks forward. This is your starting position. Start the movement by straightening your back and pulling the handle as far forward as possible. Continue the movement until you fully straighten your back and straighten your knees. During execution, the arms should be fully extended and fixed in one position, the movement should occur due to the extension of the back, and not due to the hands.
How to perform the exercise
10 times
39 kcal
Control your movement and do not rush.
01
Setup
Attach a rope handle to the low pulley.
02
Stance
Stand 40–60 cm in front of the machine, facing away, and take the rope from between your legs.
03
Start position
Set the feet wider than shoulder width, bend the knees slightly, hinge and look forward.
04
Movement
Begin straightening the back, extending the rope as far forward as possible.
05
Extension
Continue until the back is fully straight and the knees are extended.
06
Control
Keep the arms straight and fixed — only the torso moves.
Variants
Beginner
Work with a light weight while learning the hip extension.
Middle
Use a moderate weight and fully straighten the back.
Professional
Increase the weight while controlling the hips.
Which muscles are working
The main load falls on the glutes, hamstrings and spinal erectors.
Benefits of the exercise
Strength
Builds the glutes and hamstrings.
Balance
Teaches you to extend the torso with the muscles, not the arms.
Simply
Needs only a low pulley with a rope.
Contraindications
Acute lower back or hip pain.
Jerking and sharp torso movements.
Poor control of the spine position.
Recommendations
Strength
Do 3–4 sets of 12–15 reps.
Technique
Keep the arms straight and move from the torso, not the hands.
