72
Leg Exercises
Lying Leg Extension
Muscles worked:
Quadriceps
Bench Position:
Flat
Accessory:
Foot harness
Adjustable Arm Position:
9
Success Tips
•Keep your hip and upper thigh motionless throughout the exercise.
•Lift your chest, keep your abs tight and maintain a very slight arch in your low back.
START
START
•While sitting on the bench facing the engine, attach one cable to the
•Lie on the bench with your hip flexed and knee bent to approximately 90°.
•Tall users may have to modify this position.
•Feet, ankles and knees should be in line with the cables.
FINISH
FINISH
•Without moving your hips, slowly extend your leg, moving only your knee and lower leg.
•Slowly reverse the motion, returning to the Start position without losing muscle tension.
Standing Hip Flexion w/ Knee Flexion
Muscles worked:
Iliacus, Psoas, Rectus Femoris
Bench Position:
Removed
Accessory:
Foot harness
Adjustable Arm Position:
9
Success Tips
•Make sure all the motion is occurring at your hip and the knee.
•Keep the torso tight throughout the motion.
START
START
•Stand on the platform on one side of the seat rail facing away from the engine.
•Attach one cable to the D- ring on the heel of the foot harness.
•Straighten but do not lock out the support leg.
•Stand far enough away from the pulley so that there is tension at the start of the motion.
FINISH
FINISH
•Initiate the movement by lifting your knee up toward your torso, allowing your knee to bend without allowing any movement in your waist or lower back.
•After lifting your knee as high as possible, return to the Start position. Repeat with the other leg.
