Training your quads is a important part of building and carving your legs. Whether you are a gym rat or designing your first training plan, the exercises below will help you meet your fitness goals.
lever leg extension
To perform the lever leg extension, start by selecting the appropriate weight on the leverage machine. Ensure the weight is challenging but manageable to avoid injury.
1. Position yourself on the machine with your back against the padded support. Your legs should be under the lever pad, which should be just above your ankles.
2. Adjust the lever pad if necessary to ensure it's resting comfortably above your ankles. The lever should be low enough to provide resistance but not so low that it causes discomfort or strain.
3. Grasp the handles on either side of the machine for stability.
4. Exhale and slowly extend your legs, pushing against the lever pad. Keep your back flat against the pad and avoid straining your neck.
5. Extend your legs until they are straight out in front of you. Ensure your body remains stationary throughout the movement; only your legs should move.
6. Hold this position for a moment, feeling the contraction in your quads.
7. Inhale and slowly lower the lever back to the starting position. Do not let the weights touch to keep tension on your muscles.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights. If you feel any pain or discomfort, reduce the weight or stop the exercise.
lever alternate leg press
To perform the Lever Alternate Leg Press, follow these steps:
1. Start by positioning yourself on the leverage machine. Sit down on the machine and place your feet on the footplate in front of you at shoulder-width apart.
2. Adjust the seat and back pad to ensure you are comfortable and your legs are at a 90-degree angle.
3. Push the footplate away using your heels and the balls of your feet until your legs are fully extended. Do not lock your knees. This is your starting position.
4. Lower one foot by bending your knee and bringing it towards your chest while keeping the other leg extended.
5. Push the footplate away again using the heel and ball of your foot until your leg is fully extended again.
6. Repeat the same movement with the other leg. This is one repetition.
7. Continue alternating legs for the desired number of repetitions.
Remember to keep your back flat against the pad throughout the exercise. Breathe out as you push the footplate away and breathe in as you return to the starting position.
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