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LEG EXErCISES
STArT
FINISh
Muscles worked:
This exercise primarily develops
and strengthens the muscles on the front of your
hips (iliopsoas and rectus femoris) that are
primarily responsible for bending or flexing your
hips.
Starting position:
• Facing away from the machine.
• Secure the cuff around the top of your knee.
• Straighten, but do not lock, the knee of
your support leg.
• Keep your spine in good posture with your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
Motion:
• Initiate the movement by lifting your knee up
and in toward your torso.
• Allowing the knee to bend as you move, bring
your knee upward as far as you can, without
allowing ANY movement to occur
at your waist or lower back.
• Slowly return to the starting position without
resting your leg muscles.
Key points:
• Make sure all of your motion occurs at your
hip, NOT your waist or lower back.
• Keep your chest lifted and trunk muscles tight
throughout the entire exercise.
• Allow your lower leg to hang in the direction of
the cable at all times.
CALF rAISE
— Ankle plantarflexion (knee stabilized in slight flexion)
Muscles worked:
This exercise is great for
emphasizing the muscles of your lower leg or calf
(gastrocnemius and soleus), which are responsible
for raising and lowering your heels at the ankle
joint. Strength and power in these muscles are
essential for all sports and daily activities.
Starting position:
• Standing and facing the weight stack.
• Grasp the straight bar with an overhand grip.
• Stand up and place the balls of your feet on
the foot plate with your heels elevated.
• Legs should be straight but knees not locked
Motion:
• Drop your heels down towards the ground, and
then press the balls of your feet on the frame
and raise your heels as high as you can, trying
to get up on your toes.
• Slowly return to the starting position always
maintaining proper posture.
Key points:
• Do not lose contact with balls of your feet and
the frame as you push up and down.
• Do not change your hip or knee position, ONLY
ankle motion should be allowed.
STArT
FINISh
STANDING hIp FLEXION
— With knee flexion
