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Leg Exercises
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.
Pulley position: Leg extension/ Leg curl
attachment.
Starting position:
• Sit on the seat facing away from the Power
Rods with your knees near 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
Muscles worked: This exercise emphasizes the
hamstring muscle group (biceps femoris,
semimembranosus, semitenonosus) on the
back of the thigh as well as the calf muscle
(gastrocnemius).
Pulley position: Leg extension/Leg curl
attachment.
Starting position:
• With the back support of the bench attached
to the seat of the leg unit, lie face down with
your lower thigh on the pad, the knees near
the pivot point and ankles under the upper
roller pads .
• Point your knees and feet straight down and
tighten your inner thigh muscles (as if
squeezing your knees together) to stabilize.
• Place your hands on the floor or grasp the
rail or bench for stability.
• Place your forehead on the bench or look to
the side, but do not look up, hyper-
extending your neck.
• Tighten your abs to prevent spinal motion
and very slightly lift your knees
(approximately 1 inch), placing the pressure
on your thighs.
Motion:
• Slowly bend your knees, upward and then
toward your hips without moving your spine
and without your hips lifting from the
bench.
• Keeping the hamstrings tight, slowly allow
your legs to straighten and return near the
starting position. Do not fully extend your
legs.
Key points:
• Make sure you straighten your legs under
control, do not allow your knees to hyper-
extend.
• Keep your chest lifted, abs tight and
maintain a very slight arch in your lower
back.
• Try to relax your calf and foot muscles.
LEG CURL