65
Leg Extension
Muscles worked:
Quadriceps
Bench Position:
Leg Extension Seat
Accessory:
None
Pulleys:
Leg Extension
Leg Extension:
Engaged
Success Tips
• Use slow, controlled motion—do not
“kick” into the extension.
• Do not let your knees rotate outward
during the exercise. Keep kneecaps
pointing up and straight forward.
START FINISH
Start
• Sit on the Leg Extension Seat
with your knees near the pivot
point and the lower roller pads in
front of your shins.
• Adjust your thighs to hip width,
pointing your knee caps forward.
• Grasp the sides of the Seat to sta
-
bilize yourself.
• Sit up straight, chest lifted, abs
tight, and a slight arch in your
lower back.
Action
• Tighten your quads.
• Slowly straighten your legs,
moving your feet forward then
upward until your legs are com
-
pletely straight and your kneecaps
point toward the ceiling.
• Slowly reverse the motion,
returning to the Start position
without relaxing your quads.
Leg Exercises
Squat—Knee Extension, Hip Extension, Ankle Plantarflexion
Muscles Worked:
Although the squat is often considered a
total body exercise, the glutes, adductors,
hamstrings, and quads are primary
movers, and the spinal erectors are key
to stabilization.
Bench Position:
Removed
Accessory:
Squat Bar with Squat Straps
Pulleys:
Base
Success Tips
•
Keep your knees pointed in the same
direction as your toes.
•
Keep your head and neck in line with your
trunk.
•
Never attempt to exercise with more
START FINISH
Start
•
Remove the Bench, and straddle
the Seat Rail, facing away from the
Power Rod
®
unit.
•
Position the Squat Bar across your
shoulders. Maintain a grip on each
side of the Bar.
•
Flatten your back, keep your chest
up, and position your feet in line
with the Cable/Pulley.
•
Place you feet wider than hip
width, and point your toes out-
Action
•
While keeping your back straight,
tighten your abs, and move to a
standing position.
•
Keep the pressure through the
middle of the arches in your feet.
•
Using control, slowly squat down
by sticking the hips out as the
knees start to bend. Keep the
chest up and back flat as the hips
continue to move backward.
•
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