Sit at the machine and grasp the handles or the seat to hold the torso immobile. Bend the knees and place the ankles under the ankle pads.
- Inhale and raise the legs to horizontal.
- Exhale at the end of the exercise.
This is the best exercise for isolating the quadriceps. The greater the angle of the backrest, the farther toward the back the pelvis rotates. This exercise stretches the rectus femoris, which is the midline biarticular portion of the quadriceps, which make the work on it more intense while extending the legs.
This movement is recommended for beginners so that they can develop enough strength to move on to more technically demanding exercises.
