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maintain internal rotation throughout the range of motion, we will bring the origin and insertion of the semimembranosus and semitendinosus more in line with each other. Maintaining external rotation will result in the emphasis being placed on the biceps femoris. We will continue our section on exercise selection with selected exercises for the quadriceps muscles and the hamstring muscles.
Leg PressPROPER POSITION1.Place the feet in a stance slightly wider than shoulder width on the platform.2.The pad should support the back, neck, and gluteal muscles.3.The hips should be flexed at approximately 45°.4.Grasp the handles at the sides or hold onto the sides of the seat if there are no handles provided.PROPER TECHNIQUE1.Contract the quadriceps and push against the platform with the feet.2.Extend the legs until they are straight, but just short of locking out the knees.3.Slowly bend the knees and return the legs to the starting position.ESSENTIAL TIPS TO AVOID COMMON MISTAKESAdjust the machine as necessary to allow for the best angle of hip flexion.Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).Be careful not to push your head into the pad, especially during the concentric phase of the exercise.Do not allow the knee to protrude past the toes.
Lunge (stationary with dumbbells)PROPER POSITION1.Stand erect with feet shoulder width apart.2.Let your arms hang straight down holding weights at the sides of the body.3.Keep your eyes focused straight ahead on a fixed point.PROPER TECHNIQUE1.Take a large step forward.2.Keep the torso erect.3.Firmly plant the stepping foot, but keep the planted foot in the fixed position.4.Feet should be pointed straight ahead.5.Slowly flex (lower) the lead hip and knee until the planted leg’s knee comes within one to two inches from the floor.6.Contract the quadriceps of the front leg and push back to the starting position.ESSENTIAL TIPS TO AVOID COMMON MISTAKESMake sure the lead leg’s knee does not protrude past the toes.Inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).Maintain an erect torso throughout the movement.Do not allow the legs to bow inward or outward during any phase of the exercise.Do not allow the dumbbells to swing at your sides more than 2 inches.
Leg ExtensionPROPER POSITION1.Sit on the machine so the pad supports your back.2.Place the feet underneath the bottom roller so it is touching the front of the shin.3.The knee joint should be in line with the axis point (lever) of the resistance.PROPER TECHNIQUE1.Grasp the handles on the side of the seat if provided, or grasp the sides of the seat.2.Contract your quadriceps as you extend the legs just short of locking them out.