Step 5: Exercise

Difficulty level:

Beginner

Target Mucsle Groups:

Legs (primarily Quadriceps)

Secondary Muscles:

Gluteal Group, High Hamstring

Equipment:

Fixed Machine

Benefits:

Strengthens the Quadriceps, Gluteal group, and upper Hamstrings.

Starting Position:

Choose the appropriate weight, and make sure that the selector pin is safely in position.

Lie down on the adjustable carriage and put feet on push plate. Position body so that the Femur is parallel to the push plate (high foot position increases hamstring activation).

Rest head on pad. Engage the abdominals to insure a neutral spine position.

Movement:

Align knees with the second toe.

Knees are directly above heels throughout movement.

Exhale while pushing through the heels and extending the knees.

If hips lift off the carriage, stop the exercise and reduce the weight.

Pause for a count at the top of the movement.

Never lock the knees.

Inhale, and slowly return to the starting position.

Use a weight that you can control throughout the movement.