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Targeting: Quadricep. Sit on machine
with your back against the back rest
and place the front of your lower leg
under the padded lever. Hold on to
side handles for support. Extend both
legs fully and bend fully.
Tip: At full extension, pause for about
one full second.
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Targeting: Quadricep. With a
dumbbell in each hand, balance on
one leg. Keeping your back as
straight as possible, squat down as
far as you can and push through the
heels to stand back up.
Tip: As your leg strength and glute
flexibility improves, so will your range
of motion.
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Targeting: Quadricep. Place your feet
out wide and point the toes out to
Bend the Bend the knees until your
thighs are knees until your thighs are
slightly slightly below parallel to the
floor. below parallel to the floor. Then
extend the hips and knees until your
legs are straight.
Tip: Keep your back as straight as
possible during the entire movement.
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Targeting: Quadricep. Lay on
machine with the shoulder supports in
contact with your shoulders and the
back rest in contact with your back.
Place both feet on the platform with
knees bent. Extend the hip and knees
until legs are straight...without over
extending. Then return back to the
start position.
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Targeting: Quadricep. With a
dumbbell in each hand place one foot
on the bench. Extend the knee until
that leg is straightened. Slowly return
to the starting position.
Tip: This exercise requires balance
so try it without weight first.
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