Leg Extension
Execution
1. Sit on machine and place ankles under the roller pads.
2. Raise legs upward until knees are straight.
3. Lower legs back down to start position, knees bent 90 degrees.
Muscles Involved
Primary: Quadriceps.
Secondary: TIbialis anterior.
Anatomic Focus
Foot position: Pointing your toes directly upward (a) hits all sections of the quadriceps equally. Pointing your toes inward (b) internally rotates the tibia to target the inner quad "teardrop" (vastus medialis). Pointing your toes outward (c) externally rotates the tibia to hit the outer quad (vastus lateralis).
Foot spacing: There isn't much space on the roller pads to adjust foot spacing, but placing your feet close together will tend to target the outer quad, and a wider spacing will focus a little more on the inner quad.
Body position: Adjust the backrest so that the back of your knee fits snugly against the front edge of the seat and your whole thigh is supported. Leaning your torso backward or raising your buttocks off the seat extends the hip joint stretching the rectus femoris, making this section of the quad work harder during the exercise.
Range of motion: The arc of motion should be approximately 90 degrees. Forcibly contract the quadriceps at the top when the knees are fully straight. To avoid excess stress on the patella (kneecap), do not bend the knees beyond 90 degrees.
Resistance: Resistance is fairly uniform, but on many new machines the resistance increases slightly as the weight is raised up. Less resistance at the start position minimizes stress across the kneecap with the knee bent.
Barbbell Squad
Execution
1. Stand with a barbell across your shoulders, feet shoulder-width apart.
2. Slowly bend your knees until your thighs are parallel with the floor.
3. Straighten your legs to return to the start (upright) position.
Muscles Involved
Primary: Quadriceps, gluteals.
Secondary: Hamstrings, adductors, spinal erectors, abdomlnals.
Anatomic Focus
Foot spacing: A narrow stance (a) shifts focus to the outer quads (vastus lateralis) and abductors (tensor fascia latae). A shoulder-width stance (b) targets the whole thigh. A wider stance (c) places more emphasis on the inner quads, adductor muscles, and sartorius.
Foot position: Your toes should point in the same direction as your thigh and knee: forward or slightly outward.
Positioning: Placing a 1-inch (2.5 cm) block under both heels shifts the weight forward, placing more emphasis on the quads and less on the gluteals. This adjustment is also useful for those with less flexible ankles and hips. Positioning the bar lower on the trapezius and shoulders improves balance while shifting focus to the gluteals; it is a technique used by powerlifters to lift more weight.
Body position: Keep your spine straight and head up at all times. Ensure your hands are placed equidistant from the center of the bar, and maintain a firm grip throughout the movement. Inhale deeply during the downward phase and exhale on the way up. Do not bend your torso forward, because this can cause back injury.
Range of motion: As the weight is lowered, stop when your knees bend to a 90-degree angle and your thighs are parallel to the floor. Squatting below parallel increases the risk of knee and spine injury.
Leg Press
Execution
1. Sit in the leg press machine and place your feet shoulder-width apart on
the footplate.
2. Slowly lower the weight until your knees bend to 90 degrees.
3. Push the weight back to the beginning position by straightening your legs.
Muscles Involved
Primary: Quadriceps.
Secondary: Gluteals, hamstrings, adductors.
Hack Squad
Execution
1. Place your back against the backrest and shoulders under the pads, and
stand with your feet shoulder-width apart on the footplate, toes pointing
forward.
2. Slowly lower the weight, bending your knees to 90 degrees.
3. Push the weight back to the beginning position by straightening your legs.
Muscles Involved
Primary: Quadriceps.
Secondary: Gluteals, hamstrings, adductors.
Variations
Dumbbell squat: Squatting while holding dumbbells at arms length at your
sides is a variation that combines elements of the barbell squat and the
hack squat, but your grip is the weakest link.
Reverse hack squat: Performing the hack squat while facing the machine
switches the focus to the gluteals and hamstrings.
Anatomic Focus
Foot spacing: A stable, shoulder-width stance works best to maintain balance.
Foot position: Point your toes straight ahead or slightly outward as you step
forward. The back foot stays fixed to the floor in the same spot.
Trajectory: Take a shorter step (lunge) to target the quadriceps. A larger step
places the emphasis on the gluteals and hamstrings.
Body position: As you lunge forward, place your body weight on the leading
leg. Keep your torso upright and your back straight
Range of motion: During the lunge, your knee should bend 90 degrees, with
your thigh parallel to the floor.
Resistance: The lunge requires a lighter weight than most other leg exerdses.
Using a weight that is too heavy may cause pain in the kneecaps.
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