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Exercise Execution
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Battle of the Sexes: Gender Differences in Training
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Quad Isolation Exercises
__________
__________
(1) Leg Extensions
(optional: place a Pilates block or bottle for example in between the thighs and attempt to squeeze it throughout)
- (to shorten the quads from both ends) sit proud with chest up / a slightly arched lower back (no leaning backwards against the pad); hold this position throughout and keep arms in place so butt doesn’t elevate
- keep hips, knees and ankles in a straight line and the patella (knee-cap) pointing towards the ceiling throughout
- perform the exercise under complete control (zero explosive movements) and come to complete lock-out at the top aiming for a peak contraction.
