(works the quadriceps gluteals, hip flexors and hamstrings.)

Lie back against the angled back pad. Place your feet about shoulder width apart on the footplate attached to the carriage with your toes angled slightly outward. Straighten your legs (without locking the knees) and rotate the stop bars at the sides of your hips to release the carriage for your set. Slowly bend your knees to approximately 90 degrees, or a comfortable position, being sure the knees travel out to the sides of your chest. Without bouncing in the bottom position, reverse direction and press the weight out until the legs are straight (but not locked).

Note: For safety purposes, do not lock knees at starting position. Experiment with different widths of the foot platform and various toe angles to target different muscles of the quadriceps (i.e. close stance works the vastus medialis muscle more effectively which helps stabilizes the knee joint in injuries).

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.