Set the backrest so your knees align with the machine's pivot point. Adjust the shin pad to rest just above your ankles, and select your desired weight using the pin.
Sit upright with your back flat against the pad. Grip the side handles, keep your feet flexed, and let your legs start at a 90-degree bend.
Straighten your legs by contracting your quadriceps. Lift the weight in a smooth motion until your legs are nearly locked out, but avoid full hyperextension.
Slowly lower the weight back to the starting position, maintaining tension in your quads throughout. Repeat for the desired number of repetitions.
Harjoitusvinkit
Keep your back straight and avoid slouching.
Grab the bars under the bench for support.
Maintain a smooth breathing pattern.
Päälihaksiryhmä
Jalat
Toissijainen lihasryhmä
Nelipäät
Välineet
Neulakone
Julkaisupäivä: Nov 4, 2025
Viimeksi päivitetty: Nov 4, 2025
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