LEG EXErCISES
STArT
FINISh
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).
(See page 3 for machine setup.)
Starting position:
• Seated on the seat facing away from
the machine.
• Lift one leg then the other over the top of the
front roller placing the ankle on top of the
roller and shin under the back roller.
• Place your hands on the side of the bench
or grasp the bench for stability.
• Tighten your abs to prevent spinal motion.
Motion:
• Slowly bend your from your knees, Down and
back, 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 hyperextend.
• Keep your chest lifted, abs tight and maintain a
very slight arch in your
lower back.
• Try to relax your calf and foot muscles.
SQUAT
— Knee Extension, hip Extension, Ankle plantarflexion
Muscles worked:
Although the squat is
often considered a total body exercise, the glutes,
adductors, hamstrings and quads are primary
movers and the spinal erectors are
key to stabilization.
Starting position:
• Use the adjustable handles and pivoting pulley
adjustment to adjust for the appropriate depth.
This will require experimentation. Increase
depth slowly according to your ability, knee
conditions, etc. Most orthopedists recommend
that healthy knees not go any lower than a 90
degree angle (between the thigh and calf)
when using extra resistance. Many people go
lower for their goals, but this dramatically
increases the risk to the knee cartilage
and increases the probability of
degenerative/arthritic changes.
• Flatten your back, keep your chest up
and position your feet in line with the
cable/pulley.
• Place your feet wider than hip width and point
your toes outward slightly. Direct the thighs to
the same outward angle as the feet.
Motion:
• While keeping your back straight,
tighten your abdominal and move to a
standing position.
• Keep the pressure through the middle of the
arches/feet, not through the toes or heels.
• Using control, slowly squat down by sticking
the hips out as the knees start to bend. Keep
the chest up and back flat as the hips continue
to move backward.
• Lower to approximately 90 degrees at the knees
(unless otherwise determined).
• Do not return to the seat until the end of
the last repetition.
Key points:
• Keep knees pointed the same direction as
the toes.
• Keep the head/neck in line with the trunk.
• Pay close attention to all alignment and
stabilization issues on every part of each and
every repetition!
STArT
FINISh
LEG CUrL
— Knee Extension, hip Extension, Ankle plantarflexion
