Leg Exercises
Leg Extension
71
Muscles worked:
Quadriceps
Bench Position:
Leg Extension Seat
Accessory:
Leg Extension (refer to instructions for hooking up the cables for leg exercises); Leg Press Seat Back (optional)
Adjustable Arm Position:
9
START
FINISH
Success Tips
•Use slow, controlled
•Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward.
•For additional stability, rest your back against the Leg Press Seat Back. (Refer to instructions for attaching the Leg Press Seat Back accessory.)
START
•Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins (see Start image above).
•Adjust your thighs to
•Grasp the sides of the seat to stabilize yourself.
•Sit up straight, chest lifted, abs tight and a slight arch in your lower back.
FINISH
•Tighten your quads and slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling.
•Slowly reverse the motion, returning to the Start position without relaxing your quads.
Prone (Lying face down) Leg Curls
Muscles worked:
Hamstrings
Bench Position:
Flat with leg curl attachment
Accessory:
Leg Extension (Refer to instructions for hooking up the cables for leg exercises.)
Adjustable Arm Position:
9
START |
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Success Tips
•Make sure you straighten your legs under control; do not allow your knees to hyper- extend.
•Keep the chest lifted, abs tight and maintain a very slight arch in the lower back.
•Try to relax the calf and foot muscles focusing on the hamstrings.
START
•Set up the leg curl attachment with the bar up as shown, and the bench flat.
•Lie face down on the bench with your lower thighs on the pad, the knees near the pivot point and the ankles under the foam roller pads.
•Point your knees straight down and tighten your inner thigh muscles (as if you are squeezing them together) to stabilize.
•Place your hands on the bench for stability and your forehead on the bench or turned to the side. Do not look up
•Tighten your abs to prevent spinal motion and very slightly lift your thighs off the pad.
FINISH
•Slowly bend your knees, upward and then toward your hips without moving your spine and without lifting your hips from the bench.
•Keep the hamstring tight. Slowly straighten the legs, returning to the Start position without losing muscle tension.
•Do not allow them to fully straighten or lock out.
