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Leg Exercises
Lunge — Single leg hip extension w/ knee extension
START FINISH
• Stand facing the engine, with
one foot forward on the center
of the platform and the other
foot back behind you.
• Attach the cables to the D-ring
on the bottom strap of the
Squat Harness.
• Bend the front knee to
approximately 90º. Bend the
back knee slightly less.
• The front foot is flat on the
platform, and the back foot is
on the ball of the foot.
• Initiate the movement by
extending your front leg and
hip.
• Keep your upper body as
stable as possible while moving
upward, fully extending the
knee, but not locking it.
• Return to the Start position.
• Repeat with the other leg.
Muscles worked:
Quadriceps; Hamstrings;
Gluteus Maximus; Calf muscles
Position:
Standing—facing the machine. Seat
removed.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley
/ 0
Success Tips
• Keep the chest lifted, abs tight and a
slight curve in the lower back.
• On the forward leg, while lowering
the body, keep the knee pointed
forward.
• Bend at the hip, not at the waist.
START
FINISH
Standing Single Leg Curl — Knee Flexion
START FINISH
START
• Stand on either side of the
seat pad and position your leg
so the lower Leg Curl pad is
on the back of your lower leg.
• The upper Leg Curl pad
should be positioned just
below the knee on the front of
your leg.
• On the standing leg, stabilize
your ankle, knee, hip and
trunk.
• Initiate the movement by
bending your knee to move
your lower leg upward.
• Keep your upper body as
stable as possible while
moving.
• Return to the Start position.
• Repeat with the other leg.
FINISH
Muscles worked:
Hamstrings
Position:
Standing—facing the machine.
Accessory:
Leg Extension/Curl Attachment
Adjustable Arm Position:
0
Success Tips
• Keep the chest lifted, abs tight and a
slight curve in the lower back.
• Only bend at the knee of the
working leg.
• Stabilize your upper body by holding
onto the tower.