in Quadriceps Exercise
Main Muscle Worked: Quadriceps
Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
Sit on the machine then let your back and head rest on the pads. Keep your shoulders pressed firmly on the pads. Position yourself inside the machine face up. Your knees should not go past your toes. Your hamstrings and calves should create an angle less than 90 degrees.
Hold a handle in each hand with your feet at a shoulder width position. This is your starting position.
While pressing with the balls of your feet as you exhale, stand erect as you squeeze your quads. Hold the contracted position for a second.
Slowly switch to a squatting position as you breathe in. Continue until your back to your starting position and stop once your thighs are parallel to the platform.
Repeat until the recommended amount of repetitions is achieved.
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