FINISH
START
Muscles worked: This exercise allows you to
strengthen and develop the front part of your
upper thighs (quadriceps muscle groups),
helping to increase your muscular stability at
the knee joints.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing the Power Rods and
place one hand grip over the respective foot
with the handle under the foot.
• Lie back on the bench so that your head is
supported by the bench.
• Bend your working leg at the knee and bend
your hip until your knee is pointing up.
• You may grasp your working thigh with both
hands around the back of the knee or
increase the difficulty by attempting to hold
the thigh stable without your hands.
• Place the uninvolved foot on the floor or
bench, relax your neck, straighten your
spine, lift your chest, and tighten your abs.
Motion:
• Slowly straighten your leg, moving only your
knee/lower leg.
• Slowly return to the starting position with-
out relaxing the quad.
Key points:
• Keep your upper thigh motionless through-
out the exercise.
• Keep your spine in good posture with your
chest lifted, abs tight and a very slight arch
in your lower back.
LYING LEG EXTENSION — Knee Flexion with Hip Flexion
FINISH
Muscles worked: This exercise emphasizes
the muscles on the front of the upper thigh
(quadriceps muscle group) which are respon-
sible for straightening your leg against resist-
ance. This powerful muscle group helps pro-
vide stability for the knee joint and is essen-
tial for producing power in running, jumping
and lifting activities.
Bench Position: Removed
Seat Position: Leg Extension (middle)
Accessory Used: Leg Extension
Starting position:
• Sit on the seat facing away from the Power
Rods with your knees over the pivot point
and the lower roller pads on the front of
your shins/ankle (see picture).
• Position your thighs at 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.
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
START
Leg Exercises
39
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