How to Use the RitFit LHM1 Leg Holder Attachment

Why Do You Need a Leg Holder in Your Home Gym?

A leg holder keeps your hips anchored to the bench during heavy pulling movements, so the bar cannot lift you off your seat. Without that anchor, heavy lat pulldowns pull your body upward and force your arms to do work your back should do.

• Heavy pulls: When the stack outweighs your body, a leg holder stops you from rising off the bench mid-rep.
• Bodyweight moves: Nordic curls need your ankles held down because you cannot reach your own feet while kneeling.
• Core work: Decline sit-ups require an anchor so your hips do not slide forward as you curl up.

Commercial gyms build padded leg bars into their machines for this exact reason. This attachment brings that same support to a garage or spare room for a fraction of the price.

What Is the RitFit LHM1 Leg Holder Attachment?

The RitFit LHM1 leg holder attachment is a steel-and-vinyl pad that mounts to the M1 Pro Smith machine to anchor your legs during seated and kneeling exercises. It weighs 12.08 pounds, fits 2x2-inch racks, and offers 7 height settings across 13 inches of travel.

Specifications from the RitFit LHM1 product listing for the M1 Pro.

Those numbers matter during a real session.

The 13 inches of travel means a tall and a short lifter in the same household can both find a snug pad height, while the twist handle swaps the attachment between the lat station and the floor for Nordic work in seconds.

Compared with a fixed pad wedged under a barbell, the LHM1 gives repeatable height for every exercise in your rotation.

How Do You Install the LHM1 on Your Rack?

The LHM1 installs without tools by sliding its pin into a 1-inch hole on your 2x2-inch rack upright, then turning the handle until the pad locks in place with no wobble. Most first-time setups take about ten minutes.

• Pick a height: For lat pulldowns, set the pad low enough to touch the top of your thighs while you sit on the bench.
• Line up the pin: Slide the pin fully into the hole so it passes through the upright wall.
• Tighten the handle: Turn the handle until the pad does not wobble when you pull on it.

If the pin feels stuck, loosen the small screw on the back of the handle, line it up again, and re-tighten. A quick pull before your first set confirms the mount is locked in.

How Do You Set Up Lat Pulldowns With the LHM1?

The pad height for lat pulldowns is set low enough to press snugly against the top of your thighs while you sit, which locks your hips to the bench so you pull with your back instead of bracing with your legs. Sit with your feet flat, then choose the grip for the muscle you want.

Grip variations for lat pulldown training on a cable station.

When you pull, lead with your elbows as if you are tucking them into your back pockets. Keep a slight lean only, control the bar on the way up, and the leg holder lets you add load without your hips rising.

For a ready-made combo, the RitFit LPM1 lat pulldown leg holder bundle pairs the pad with the cable station for the M1 Pro.

How Do You Do Nordic Hamstring Curls at Home?

A Nordic hamstring curl at home starts with kneeling on a mat, hooking your ankles under the LHM1 pad, and lowering your chest toward the floor against your hamstrings. The pad holds your ankles securely, so you do not need a partner to sit on your feet.

• Kneel and anchor: Face away from the rack with your ankles hooked under the pad.
• Lower slowly: Lower your chest toward the floor as slowly as your hamstrings allow.
• Catch and reset: Catch yourself with your hands when you lose control, then push back up.

Many lifters cannot do a full rep at first. Tie a resistance band to the top of the Smith machine and hold it as you lower, which lightens the move until your hamstrings get strong enough to work alone.

How Do You Use the LHM1 for Bulgarian Split Squats?

Bulgarian split squats with the LHM1 use the round vinyl pad as the rear-foot rest, which is more comfortable for your ankle than a hard bench and stays stable under load. Set the pad near knee height, step out with the front leg, and lower until the front thigh is parallel to the floor.

• Position: Rest the top of your back foot on the padded bar with the pad supporting your ankle.
• Step out: Take a big step forward so the front knee stays over the midfoot.
• Lower and drive: Lower your hips until the front thigh is level, then push through the front heel to stand.

The round pad follows the shape of your foot instead of digging in like a bench corner. This lets you focus on the quads and glutes working rather than on staying balanced.

For a bigger lower-body station, the RitFit 3-in-1 leg press and hack squat machine covers pressing and squatting in one footprint.

How Do You Do Decline Sit-Ups With the LHM1?

Decline sit-ups with the LHM1 are done by hooking your feet under the pad on a decline bench, which stops your hips from sliding forward as you curl your torso up. With your ankles locked, your abdominal muscles do the full range of the lift instead of your hip flexors.

Exercises the LHM1 supports on the M1 Pro and its cable station.

Add these moves at the end of a session to finish strong. A locked-in decline setup turns a basic adjustable bench into a full abdominal station without extra machines, and the RitFit PLC01 leg extension curl machine rounds out the leg work.

Who Should Use the LHM1 Leg Holder?

The LHM1 suits lifters who pull more weight than their body weight, train alone, or want to add back and hamstring work to a home gym setup. If you are just starting with light loads, you may not feel the need yet, but you will as the stack outgrows your body weight.

• Lone lifters: The attachment replaces a training partner who would sit on your feet for Nordic curls.
• Back-focused lifters: Heavier pulldowns and rows become stable, so your lats carry the load.
• Home gym owners: M1 Pro owners add several exercises for a low cost without new machines.

This is one of the best additions to an M1 Pro setup because it turns a single Smith machine into a pulldown, Nordic, split squat, and abs station.

What Are the Most Common Setup Mistakes to Avoid?

Most LHM1 problems come from the wrong pad height or a loose mount, and both are easy to fix once you know the cue. Set the pad just snug enough that you feel pressure without pain, and always tighten the handle fully.

• Wrong height: Too high leaves room for your legs to move; too low presses on your shins. Adjust until it feels snug.
• Loose handle: A loose attachment shakes during lifts. Pull on it before every set to confirm it is locked.
• Wrong rack size: The LHM1 fits 2x2-inch racks with 1-inch holes. Bigger or smaller racks will not seat the pin safely.

Check your rack uprights before you buy. A correct fit is what keeps the pad safe under maximal pulling loads.

If you need extra rack hardware, the RitFit upgraded J-hook for 2x2 racks pairs with the same uprights.

How Do You Clean and Maintain the LHM1?

Clean the LHM1 vinyl after each workout with a soft cloth and mild soap, then let it air dry to keep the leather from cracking. Sweat left on vinyl can cause odor and surface wear over time.

• Wipe down: Use a soft cloth with mild soap and water; avoid bleach and strong chemicals.
• Air dry: Let the pad dry completely before your next session.
• Check bolts: Inspect your rack bolts every few weeks to confirm nothing loosened from repeated pulls.

This same care routine protects any padded equipment in your home gym and keeps the vinyl soft for years.

Why Does the LHM1 Work Well With the M1 Pro System?

The LHM1 works well with the M1 Pro because both are modular, so you start with the Smith machine and add attachments as your training grows. The leg holder pairs with the cable system to deliver a full lat, hamstring, and core station in a compact footprint.

• Modular growth: Add the leg holder now, and later stack more M1 Pro attachments without replacing the base.
• Compact design: The pad stores on the rack or on a shelf and takes up no floor space when not in use.
• Garage-friendly: Low-ceiling garages get a full cable and pulldown setup in a small footprint.

Pair the LHM1 leg holder with the M1 Pro Smith machine, and stack the RitFit rack attachment aluminum pulley set to build a station that feels like a commercial gym at home.

Tips for Beginners Starting Out With the LHM1

Start with light weights on lat pulldowns so your body can adjust to the feeling of being locked in, then dial the pad until the pressure feels snug but never painful. Use your hands to catch yourself during Nordic curls until your hamstrings build strength.

• Start light: Do a few easy sets to learn how a locked-in pull feels before adding load.
• Use assistance: A resistance band on the Nordic curl shortens the range until you can lower all the way.
• Progress slowly: Lower your chest a little farther each week as your hamstrings get stronger.

Patience pays off. The slower you can lower on a Nordic curl, the more powerful your hamstrings have become.

LHM1 vs DIY Leg Holder Hacks: Which Is Safer?

The LHM1 is safer than DIY hacks because it is bolted to a steel rack with a locking pin, while a barbell across your lap or a wedge under a couch can move, tip, or press on bones. For heavy pulls, a purpose-built anchor is worth the cost.

• Barbell across the lap: Works in a pinch but presses on your thighs and can roll off as you pull.
• Feet under a couch: Can tip or slide when you pull hard against it.
• LHM1 design: Thick vinyl padding and a locked mount stay stable under maximal load.

Use the right tool for the job. A small cost for the LHM1 turns into a safer, more comfortable home setup.

How Do You Build a Stronger Back Over Time With the LHM1?

With the LHM1 you can apply progressive overload to your pulldowns, because your hips stay anchored no matter how much weight you add to the stack. That consistent overload is what drives a thicker, stronger back over months.

• Keep adding load: The anchor removes the ceiling where your body would rise off the bench.
• Control the weight: Slow negatives on each rep give your back muscles more time under tension.
• Stay consistent: Add a small increment weekly and track your sets to see the trend.

The result is a fuller upper body than pull-ups and rows alone can build, because the stable anchor lets you move heavy loads with control.

Who Should Not Buy the LHM1 Leg Holder?

Skip the LHM1 if you do not own a 2x2-inch rack with 1-inch holes, or if you train only free-weight moves and never use cables or Nordic curls. For most people building a home gym, though, the attachment is a smart investment.

• No rack match: The pin will not seat safely in racks larger or smaller than 2x2-inch.
• Minimal exercise range: If you never do pulldowns, Nordics, split squats, or decline abs, you will not use it.
• Light loads only: Beginners who never pull more than their body weight may not feel the benefit yet.

If you catch yourself rising off the bench during back workouts, that is the clearest sign the LHM1 is ready for your setup.

FAQs About the RitFit LHM1 Leg Holder Attachment

Conclusion

The RitFit LHM1 leg holder attachment is a simple steel-and-vinyl anchor that makes heavy pulldowns, Nordic curls, split squats, and decline abs far more effective on the M1 Pro Smith machine. Its tool-free mount, 7 height settings, and padded bar keep you locked in so your muscles do the work.

Start with light pulldown sets to feel the anchor, then add load weekly as your back and hamstrings get stronger. For more savings on your setup, check the RitFit discount guide before you check out.

Disclaimer

This article is for general information only and is not professional training or medical advice. Always secure the leg holder pin fully and consult a qualified coach or physician before starting a new exercise program.