LEG EXTENSION
M u s cles worked:This exe rcise emph a s i ze s
the mu s cles on the front of the upper thigh
( q u a d riceps mu s cle group) which are
re s p onsible for straightening your leg
against re s i s t a n c e . This pow e rful mu s cl e
g roup helps to provide stability for the knee
joint and is essential for producing power in
ru n n i n g, jumping and lifting activities.
Position: Seated - facing outw a r d
Accessory Used: Leg Extension
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: At t a ch e d
Before you begin:
• Adjust seat height.
Starting position:
• Sit on the seat facing away from
the Power Rods®, with yo u r
knees near the pivot point and
the lower ro ller pads on yo u r
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 a very slight
arch in your lower back.
Action:
• Tighten your quads and
s t r aighten your legs by mov i n g
your feet forw a r d and then
u pw a rd until your legs are
c om p l e t e l y straight and yo u r
k n e e c aps are pointing up tow a rd s
the ceiling (not turned outw a rd ) .
• Then slow ly re t u rn to the start i n g
p o s i t i on keeping tension in yo u r
quads during the entire move m e n t .
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.
Muscles worked: This exercise strengthens
and develops virtually all the muscles of
your legs and buttocks area (gluteus
maximus). Remember, there is no such
thing as “spot reduction.” Do not do this
exercise if you believe it will remove fat
from this area. Do it to strengthen and
build these muscles.
Position: Standing - facing outw a rd
Seat: R e m ove d
Accessory Used: Squat Bar - with squat
s t ra p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand on the platform with your
feet about shoulder width apart.
• Squat down and place squat bar
a c ross your shoulders as picture d .
Yo u’ll need to adjust the strap on
the bar to make sure you have
resistance at the start of the
m ove m e n t .
• Keep your spine in good posture,
with your chest lifted, abs tight
and maintain a very slight arch in
your lower back.
Action:
• Slowly rise to a standing position.
Keep your knees slightly bent.
• Then slowly return to the starting
position. Do not allow your knees
to exceed a 90º angle.
Key points:
• Make sure you do not bend your
waist or lower back.
• Keep your abs tight throughout
the entire exercise.
• Keep your knees pointed straight
out in front of you.
• Never step off the platform while
under resistance.
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