Seated Leg Press
The Seated Leg Press specifically targets the quadriceps and the glutes. Sitting down, place your feet evenly on the footplate, approximately hip-width apart. Ensure your whole foot is in contact with the plate and your toes are slightly turned outward. Keep your back neutral and relaxed against the pad. Grip the handles at the side of the seat and make sure your knee angle is not less than 90 degrees. Extend your legs slowly and under control without locking your knees. Return to start and hold position for one count before repeating. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Seated Leg Press Machine
Seated Leg Extension
The Seated Leg Extension specifically targets the quadriceps. Whilst seated, place your feet beneath the lower foot pads approximately hip-width apart. Sit back on the bench so that the back of your knees touch the edge of the bench. Keep your knees in line with the pivot point and hold onto the handles for support. Extend your legs under control until they are fully straight. Hold for one count at the top of the exercise avoiding any tendency to ‘kick’ the weight up. Lower the weight back to start, slowly and smoothly. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Seated Leg Extension Machine, Body Bands, Dumbbells, Cable Machine
Seated Hamstring Curl
The hamstring curl specifically targets the hamstrings and incorporates the glutes. Sitting down, ensure your knee joints align with the pivot point. Position the thigh roller pads above your knees and not on your knee joint. Place your feet hip-width apart over the bottom roller so that your feet and knees are in alignment with your hips. Keep your back neutral and grasp the handles. Flex your knees under control and draw the roller towards the seat. Return with control, keeping the movement smooth. Repeat. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Seated Hamstring Curl Machine, Body Bands, Dumbbells, Cable Machine
