Leg Exercises
LEG EXTENSION with attachment
Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps to provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities.
Starting position:
•Sit on the seat facing away from the power rods with your knees near the pivot point and the lower roller pads on your shins (see picture).
•Adjust your thighs to hip width pointing your knee caps straight to the front. •Grasp the sides of the seat.
•Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back.
Action:
•Tighten your quads and straighten your legs by moving your feet forward and then upward until your legs are completely straight and your kneecaps are pointing up towards the ceiling (not turned outward).
•Thenslowlyreturntothestartingpositionkeepingtensioninyourquadsduringtheentiremovement.
Key points:
•Use slow controlled motion. Do not “kick” into extension.
•Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.
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START
FINISH
LEG CURL with attachment
Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the thigh.
Starting position:
•With the bench attached to the seat of the leg unit, lie face down with your knees near the pivot point and ankles under the upper roller pads.
•Place your hands on the floor or grasp the rail or bench for stability.
•Tighten your abs to prevent spinal motion and very slightly lift your knees, placing the pressure on your thighs.
Action:
•Slowly bend your knees, upward and then towards your hips without moving your spine and without your hips lifting from the bench.
•Keepingthehamstringstight,slowlyallowyourlegstostraightenandreturnnearthestartingposition. Do not fully extend your legs.
START
Key points:
•Make sure that you straighten your legs under control, do not allow your knees to hyperextend. •Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.
FINISH
