Instructions
Preparation
- Adjust platform to highest position or lever fulcrum to lowest
position so fulcrum is at height of knee. If necessary, place
extra elevation near end of platform to stand on, so knee is
aligned with fulcrum. Adjust padded roller approximately 45°
downward. Step on extra elevation facing padded roller. Place
leg closest to lever over roller. Bend over at hips and grasp
bar. Slightly extend hip to lower roller so knee maintains alignment
with fulcrum.
Execution
- Pull padded roller to glutei by flexing knee. Lower padded
roller until knee is straight. Repeat. Reposition roller pad
lever and continue with opposite leg.
Comments
- Taller individuals may only be able to perform this exercise
on standard multi-hip machine if adjustments are not sufficient
to position knee at same height of fulcrum. If needed, raise
body slightly by raising heel for proper knee alignment. Disregard
calf as stabilizer if this is not necessary. Maintaining knee
position to lever throughout exercise. Shorter individuals may
find it difficult to position body high enough even with elevation.
Dorsal
flexion of ankle reduces active
insufficiency of Gastrocnemius allowing it to assist in knee
flexion.
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Classification
Muscles
Target
Synergists
Stabilizers
Antagonist
Stabilizers
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