Nautilus S912 - Manual (Page 21)

21 Nautilus® Commercial Vertical Series S912 Owner’s Manual
Leg Extension
Muscles Worked:
This exercise emphasizes the muscles on the front of the upper thigh, the quadriceps muscle group, which are responsible for
straightening your leg against resistance. This powerful muscle group helps provide stability for the knee joint and is essential for
producing power in running, jumping and lifting activities.
Starting Position:
Adjust the seat back to the Incline Press position as shown in the photos below.
Adjust the seat bottom to the desired position as shown in the photos below.
Sit on the seat facing away from the machine with your knees near the pivot point and the lower roller pads on the front
of your shin (see picture).
Position your thighs at hip width pointing your knee caps straight to the front.
Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back.
Motion:
Tighten your quads and straighten your legs by moving your feet forward and then upward until your legs are completely
straight and your kneecaps are pointing up toward the ceiling (not turned outward).
Then slowly return to the starting position keeping tension in your quads during the entire movement.
Key Points:
Use slow controlled motion. Don’t kick into extension.
Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.
•
•
•
•
•
•
•
•
•
EXERCISES
START FINISH