STRENGTHENS
QUADRICEPS, TIBIALIS ANTERIOR (FRONT OF
SHIN)
STARTING POSITION
Adjust the seat and ankle arm so you are positioned with your knees
next to the rotation joint of the leg extension machine and the ankle arm is
just above your feet. Allow a natural arch in your lower back. Anchor yourself
by holding the handles of the machine. Flex your feet with your toes turned
outward at 11:00 and 1:00 (A).
MOVEMENT
Contract your thighs and extend your legs outward until your knees
are fully open, nearing a locked position (B).
HARD
Pause with your legs fully extended and straight, feet flexed
toward you.
Slowly bend your knees and lower your feet back to the starting
position under control (A). EASY
Be conservative and use lighter weights to start.
Why It’s Perfect for
You
The female body’s wide hips, while custom-made for childbearing,
cause a pronounced weakness of the quadriceps. This exercise corrects any
imbalances among the four quadriceps muscles to promote healthy knee alignment
and tracking.
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