Strengthening your legs, knee tendons is as easy as...
Feb 27, 2011
THIS is the best isolation movement for stressing the quadriceps (large muscles at the front of the thigh
Leg Extension
THIS is the best isolation movement for stressing the quadriceps (large muscles at the front of the thigh
Starting position
Sit on the bench with the back of your knees against the edge that faces the lever arm. Hook your in-steps (top part of the foot between the ankle and toes) under the roller pads. Sit up with your back straight and grasp the sides of the bench with your hands to steady your torso in the upright position.
The movement
Use strength to slowly strengthen your legs. Hold this position for a slow count of two then lower back to the starting position. Repeat the movement for the desired number of repetitions.
Training tip
You can also do the machine leg extension with one leg at a time. Normally, the movement is done with toes pointed straight, but you can angle your toes slightly inward to outward as well.
Standing Leg Curl,/b>
This exercise builds the hamstring (tendon muscles).
Starting position
Lean against the wall at such an angle that you can bend your knee and do a full leg curl.
The movement
Standing with your body anchored, keep your heel to your butt using only your harm string muscles. Alternate the legs for the required number of times.
Training Tip
You will respond better to higher reps in this movement.
THIS is the best isolation movement for stressing the quadriceps (large muscles at the front of the thigh
Starting position
Sit on the bench with the back of your knees against the edge that faces the lever arm. Hook your in-steps (top part of the foot between the ankle and toes) under the roller pads. Sit up with your back straight and grasp the sides of the bench with your hands to steady your torso in the upright position.
The movement
Use strength to slowly strengthen your legs. Hold this position for a slow count of two then lower back to the starting position. Repeat the movement for the desired number of repetitions.
Training tip
You can also do the machine leg extension with one leg at a time. Normally, the movement is done with toes pointed straight, but you can angle your toes slightly inward to outward as well.
Standing Leg Curl,/b>
This exercise builds the hamstring (tendon muscles).
Starting position
Lean against the wall at such an angle that you can bend your knee and do a full leg curl.
The movement
Standing with your body anchored, keep your heel to your butt using only your harm string muscles. Alternate the legs for the required number of times.
Training Tip
You will respond better to higher reps in this movement.