The combination of leg extension and lying leg curl

• Enables efficient strengthening of the quads and hamstrings and improvement of balance, speed and coordination
• Two of the most important exercises for a balanced workout of the front and back thighs, to prevent muscular imbalances, for healthy knees and athletic legs
• Quadriga: A solid steel frame construction, with a 7x7 cm profile and a material thickness of two centimeters, for a stable training feeling and absolute focus on the movement
• Two pairs of handles, optimally positioned for each exercise, so that you can fully hang into the device and maximally stimulate the target muscles
• High seating position of 70 cm for optimal freedom of movement and a narrow front footrest – even tall people do not drag their shoes on the device or floor
• A leg module that can be adjusted to any body size with stainless steel locking screws!
• The extra thick cushion rolls prevent pressure pain on the shin and fibula
• Two different adjustable angles of the backrest when stretching the legs and a negatively inclined lying surface when bending the legs ensure high ergonomics
• The chrome-plated weight plate holder is compatible with either 30 or 50 mm weights (inner diameter)
• Quadriga has a depth of 144 cm (including transport wheels), is 79 cm wide and 116 cm high in leg extension mode
• Three large rubber feet protect the floor
• With a weight of 69 kg, the device can support up to 300 kg

Exercise option 1: Lying leg curl

Advantages

• Lying leg curls are one of the most effective isolation exercises for the hamstrings and muscle fiber recruitment is even higher when lying down than when sitting leg curls
• Only the lying leg curl allows unilateral, i.e. one-legged training. This way, muscular imbalances between both legs can be balanced and the risk of injury can be prevented
• Unlike seated leg curls, you do not sit on the muscles you want to train

Posture & movement execution

• An optimal training position guarantees unrestricted freedom of movement and efficient exercise execution
• The backrest of the device is folded down
• You lie facing the floor. Upper body, hips and thighs rest on the cushion
• Make sure that your knees do not touch the padding, are freely movable and are almost level with the axis of rotation of the device
• Your legs are hip-width apart and the foot pad rests just above your ankle on your Achilles tendon
• Hold onto the handles with your hands and begin the movement by bending your knees to bring the foot pad as close to your gluteus muscle as possible
• Hold the bent position briefly and then lower the lower leg in a controlled manner before starting the next repetition
• The hips and thighs should rest on the bench throughout the exercise and the movement should take place exclusively in the knee joint

Atletica tip:

• If you completely release the weight at the end of the exercise, i.e. extend your knees in a controlled manner, you will particularly stress the popliteus muscle
• He initiates the movement in the first 10°
• If it is shortened, this can lead to pain in the back of the knee

Exercise option 2: Leg extension

• “Leg extension” refers to both the exercise performed and the muscle group that is trained: the four-headed thigh muscle, also called quadriceps
• This largest muscle group in the human body is responsible for extending the knees to perform everyday tasks such as standing up, walking or climbing stairs
• When stretching your legs, the backrest is in an upright position, with two different adjustment angles available
• Adjust the device so that the rotation axis of the leg module is on the same level as your knee joint
• Your legs are positioned behind the foot pad, at the level of the lower shin and the knees are bent to 90°
• Now lift the leg pad by stretching your knees until your lower legs are approximately parallel to the floor
• Avoid full stretching and release the weight in a controlled manner after holding it for a short time
• Quadriga allows you to isolate the quadriceps stimulation, which is a particularly effective strain
• The execution is possible with one leg or both legs

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