Category Archives: Legs

Movement:

From the start position, draw your belly button inward toward your spine. Slowly straighten the legs to just short of full extension. To return to the start position, flex the knees to lower the weight stack, the hips should not rotate upward when knees are flexed. How far the knees extend (returning to start position) will depend on individual control capabilities. Full extension is permissible when controlled. Due to the direction of resistance, beware of hyperextension of the knee. Check knee alignment, stabilize spine and repeat under control. Always be in complete control of resistance.  You should be able to stop resistance at any time during the exercise.  If stopping is not possible, decrease resistance.

Benefits:

Increases strength in the posterior chain (hamstrings, glutes, Erector Spinae).

Movement:

Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles. Allow the body to rhythmically flow throughout this movement. Grip the DB hanging anteriorly to the thigh. Maintaining a head up position and the legs slightly bent, flex at the hips to a comfortable depth. Maintain a flat back and straight knees.