1. Sit on the machine and adjust the lever for your height. The pads should tuck under your knee and on top of the lowest part of the front of your leg. Your legs should be at a 90 degree angle. 2. Hold the handles and use your quadriceps to extend your legs straight whilst keeping the rest of your body still. 3. Slowly lower your legs back to the original position.
Target muscles: Gluteus Maximus, Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
Synergists: Adductor Magnus, Soleus
Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius
How to Perform this E-cise™
Stand with your back against a wall with feet and knees hip width apart and feet pointed straight.
Walk your feet away from the wall while sliding your body down at the same time.
You will be "seated" in an invisible chair, with your knees bent to 105 degrees.
Your hips are just slightly higher than your knees; your ankles are slightly ahead of your knees.
Your lower back should be completely flat against the wall.
Your arms can hang down to your sides, or rest your hands gently on your lap.
Hold as directed on your menu.
Keep the weight in your heels, do not press forward on your toes.
DO NOT DO THIS E-CISE IN SOCKS!
DO THIS EXERCISE IN ATHLETIC SHOES OR ON A YOGA MAT!
Kneel down facing away from the wall
Place the top one foot up on the wall with the same knee on the ground as close to the wall as is comfortable
You may want to place a cushion or blanket on the floor under your knee for comfort
Step forward into a lunge position with the other foot keeping the forward knee directly over the ankle and your foot pointed straight ahead
You will feel a stretch on the front of the thigh that is on the wall
Moving the knee of the foot that is on the wall farther away from the wall will decrease the stretch and moving the knee closer to the wall will increase it
The stretch should be comfortable, not painful
Place your hands on the front knee and push your upper body back toward the wall
Relax your shoulders and breathe
Hold as directed on your menu, then switch sides and repeat
Place the ball against a wall and stand with your back against it, holding it in place. Place your feet shoulder-width, and turn your toes out about 15°. Squat down as low as you can, rolling the ball down the wall as you descend.