-r-Permeus longus Gastrocnemius
Quadriceps, rectus femoris
Vastus medialls/ Vastus lateralis _ Vastus intermedius
.Soleus .Peroneus brevls
VARIATION WITH A DUMBBELL HELD BETWEEN THE ANKLES
Lie facedown on the machine, holding the handles, legs extended, and ankles positioned under the ankle pads:
• Inhale and bend both legs at the same time, trying to touch the gluteal muscles with the heels.
• Return to the initial position with a controlled movement.
This exercise works the hamstring group and gastrocnemius and deeper, the popliteus muscle. In theory, during flexion, it Is possible to target the semitendinosus and semimembranosus by internally rotating the feet, or to target the long and short heads of the biceps femoris by externally rotating the feet. But in practice, this proves to be difficult, and only emphasis on the hamstrings and the gastrocnemius can be easily achieved:
• Point the toes (plantar flexion) to feel the effort in the hamstrings,
• Flex the feet (dorlsflexlon) to feel the effort In the gastrocnemius.
Variation: This exercise may be performed by alternating the legs.
Intercondylar fossa symphysis
Biceps femoris, short head
Biceps femoris, long head
Os coxa Head of femur Neck of femur
Greater trochanter Lesser trochanter
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