Quadriceps

WITH M2

Lever Lunge

Instructions

Preparation

Stand between lever handles to sides. Squat down with feet flat on floor and grasp handles to the sides. Lift lever by extending hips and knees to full extension. Place one leg forward and the opposite leg to the rear.

Execution

Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original straddle position by extending the hip and knee of the forward leg. Repeat. Continue with other leg in opposite straddle position.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout movement. With forward foot further forward: Gluteus Maximus is emphasized, Quadriceps are less emphasized.

Muscles

Target: The primary muscle intended for exercise

• Quadriceps (Thigh (Front), Quads)

Synergists: A muscle that assists another muscle to accomplish a movement.

• Gluteus Maximus (Butt, Hips (Rear), Glutes)

  

   
• Adductor Magnus Inner Thigh

  

• Soleus (Calf, Soleus)

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint

• Hamstrings Thigh (Rear)

  

   
• Gastrocnemius (Calf)

Lever Rear Lunge

Instructions

Preparation

Stand between lever handles to sides. Squat down with feet flat on floor and grasp handles to the sides. Lift lever by extending hips and knees to full extension.

Execution

Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating rear lunge with opposite leg.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. With forward foot further forward: Gluteus Maximus is emphasized, Quadriceps are less emphasized.

Target: The primary muscle intended for exercise

• Quadriceps (Thigh (Front), Quads)

Synergists: A muscle that assists another muscle to accomplish a movement.

• Gluteus Maximus (Butt, Hips (Rear), Glutes)

  

   
• Adductor Magnus Inner Thigh

  

• Soleus (Calf, Soleus)

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint

• Hamstrings Thigh (Rear)

  

   
• Gastrocnemius (Calf)

• Erector Spinae Lower Back

  

   
• Trapezius, Upper (Shoulder (Upper), Upper Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

   
• Gluteus Medius (Hip, Hip Abductor)

• Gluteus Minimus (Hip, Hip Abductor)

WITH M3

Lever Leg Extension

Instructions

Preparation

Sit or lay down on apparatus with back against padded back support. Place front of lower leg under padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support.

Execution

Move lever forward by extending knees until leg are straight. Return lever to original position by bending knees. Repeat.

Comments

Stabilizers are used during heavy resistances to prevent body rising off of seat.

Muscles

Target: The primary muscle intended for exercise

• Quadriceps (Thigh (Front), Quads)

Synergists: A muscle that assists another muscle to accomplish a movement.

• None

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))