Legs

here is a list of leg exercises

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Leg Press

 

Muscles Worked:

Quadriceps [Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius], Gluteus, Hamstrings

 

Machine Information:


  • Upright exercise position is especially applicable for novice or deconditioned users
  • Adjustable seat carriage and large foot plate accommodates a variety of user sizes and desired range of motion
  • Force is transmitted through hips, minimizing spinal compression

 

 

video

 

Key Points: 

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Leg Extension

 

Muscles Worked:

Quadriceps [Rectus femoris, Vastus lateralis, Vastus intermedius, Vastus medialis]

 

 

Machine Information:


  • 100-degree angle between seat and back pad increases comfort and encourages full quadriceps contraction without hamstring flexibility limitations
  • Handles positioned at side to provide stability
  • Back pad, tibia pad, and range-of-motion adjustments are easily accessible from a seated position

 

 

video

 

Key Points: 

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Seated Leg Curl

 

Muscles Worked:

Biceps femoris (long & short head), Semitendinosus, Semimembranosus, Gastrocnemius

 

Machine Information: 


  • Back pad, tibia pad, and range-of-motion adjustments are easily accessible from a seated position
  • Handles are positioned on top of the adjustable thigh pad to provide stabilization during exercise

 

 

video

 

Key Points: 

  • Position the thigh pad to rest on thigh above the knee
  • Position the ankle pad right above the ankle- never put directly on the joint
  • Line your knee up with the black, circular pivot point
  • Squeeze your legs down towards a normal seated position, pause for a second, and then return legs to an extended position
  • Hold on to the front handles for stability

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V Squat

 

Muscles Worked:

 

 

Machine Information:


The V-Squat machine is a much more refined version of the squat, which is much safer.  There is less compression on your vertebral column, it’s easier to obtain full range of motion, and safety latch will stop you from getting stuck under the weight.

 

 

video

 

Key Points: 

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Glute Machine

 

Muscles Worked:

 

 

Machine Information:


  • Upright body position is comfortable and non-intimidating
  • Adjustable torso pad accommodates users of all sizes
  • Linear design maximizes full range of motion for muscle stimulation

 

 

video

Key Points: 

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Abduction Machine

 

Muscles Worked:

 

 

Machine Information:


  • Ratchet mechanism allows users to adjust start position in 10-degree increments
  • Knee pads and dual foot positions provide leg support and reduce torque around the knees
  • Elevated weight stack is easily accessible from seated position

 

 

video

 

Key Points: 

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Adduction Machine

 

Muscles Worked:

 

 

Machine Information:



  • Adjustable start position facilitates easy entry and exit
  • Knee pads and dual foot positions provide leg support and reduce torque around the knees
  • Elevated weight stack is easily accessible from seated position

 

 

video

 

Key Points: 

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Calf

Muscles Worked:

 

 

Machine Information:


  • Footplate rotates through a natural arc of motion
  • Convenient seat height aids in easy entry and exit from machine
  • Molded rubber footplate ensures balanced foot position without foot slippage

 

 

video

 

Key Points: 

  • Keep a slight bend in your legs- do not lock your knees
  • Movement occurs at the ankle joint
  • Move the weight with the balls of you feet
  • Keep back flat against the back rest with your chest out and abs tight
  • Work through the full range of motion

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