19
Leg Exercises
FINISH
START
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
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 machine
with your knees near the pivot point and the
lower roller pads on the front of your
shins/ankle.
•
Position your thighs at hip width pointing
your knee caps straight to the front.
•
Grasp handles below the seat.
•
Sit up straight with your chest lifted, abs
tight and maintain a very slight arch in your
lower back.
Motion:
•
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
toward the ceiling (not turned outward).
•
Then slowly return to the starting position
keeping tension in your quads during the
entire movement.
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.
LEG EXTENSION
Muscles worked:
This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as
spot reduction
. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Starting position:
•
Adjustment level should be in the leg
curl position.
•
Lay face down on cushion. Seat back should
be adjusted all the way flat.
•
Place both ankles under the leg rollers with
knees near the pivot point.
•
Grasp handles to stabilize your upper body.
•
Keep your spine in good posture, abs tight
and maintain a very slight arch in your
lower back.
Motion:
•
Initiate the movement by tightening
your glutes.
•
Slowly bend your legs as far as you can,
without allowing ANY movement to
occur at your waist.
•
Then slowly return to the starting position.
Key points:
•
Do not “kick”when performing exercise.
Move slow and controlled.
• Keep your abs tight throughout the
entire exercise.
LEG CURL
— Knee stabilized in flexion
FINISH
START
