Fitness Training Exercises

Strength Training - Quadriceps
Floor Leg Extension

Equipment Required:

Light ankle weight

Starting Position:

Sit on the floor with the knees bent 90 degrees. Lean back and support upper body on forearms and elbows.
Contract the abdominals to stabilize the torso.
Place weight around the ankle of working leg.
Raise foot of working leg ! inch off the floor.

Actions To Execute Exercise:

Extend the working leg, allowing the knee to lower slightly as the leg straightens.
Pause; slowly return to starting position.
Repeat.
At end of exercise set, repeat on other leg.

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the front of the thigh (quadriceps)

Variations On This Exercise

This exercise may be performed in a sitting position on the end of a sturdy table. Be sure back is kept straight and legs are hanging freely from the edge of table.
Vary by using different forms of resistance (e.g., rubber bands, dynabands, etc)

Precautions / Contraindications

Keep the chest lifted; avoid slouching into the shoulder joints.
This exercise may be contraindicated for some people with back or knee problems.

Fitness Training Tips:

Keep the torso and upper body stabilized.
Use slow and controlled movements.
This Is a good exercise for beginners or Individuals with knee problems.