Proper Positioning
Keep the shoulder blades on the back pad and the glutes on the seat
Place the feet underneath the bottom pad, touching your shin
Start with the knee joint aligned with the front of the seat
Turn the quad, knee, and toes of the working leg positioning/pointing to the working side
The non-working leg can follow the working leg or maintain neutral position
Grasp the handles on the side, pulling the body into the back pad and seat
Proper Technique
Extend the working leg by contracting the quadriceps just shy of locking out
Focus on isolating the vastus medialis (medial quad muscle or inside quad) using the intermedius and lateralis quad muscles as secondary muscles
Hold and 'squeeze' the inside quad at peak contraction (do not hold with the knees)
Slowly return working leg to starting position whilst maintaining the contraction in the quads
Essential Tips
Pointing the feet inwards focuses more on the outside of the quadriceps
Turn the quad, knee, and toes to the non-working side
Focus on isolating the vastus lateralis (lateral quad) and vastus intermedius (mid quad)
If you point the toes straight in a plantar flexion movement (foot bending forward) you can increase the isolation of both the vastus lateralis and rectus femoris
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