Don’t let your thighs shift inward or outward. Keep legs and feet hip-width distance apart.Inhale as you extend your knees at a controlled pace.The calves and thighs should remain in contact with the roller and pads at all times.Exhale as you flex your knees from straight to bent.Keep legs and feet hip width apart while allowing the rolling pad to rise.Hold the handles or seat pad with your hands.Lower the thigh pad so it presses against your thighs near your knees.If you have long thigh bones, you may not be able to get far enough back. If the back pad is not adjustable, you may have to slide your butt forward a bit. If the back-support pad is adjustable, move it until your knees are at the axis of rotation of the machine. Align your knees with the axis of rotation of the machine.If the range of motion is adjustable, adjust so you have a slight knee bend rather than hyperextending your knees at the top.
If the roller pad is adjustable, adjust so that it is above the top of your shoe or on the lower part of the calf. Extend your legs and place your lower calf or back of your ankles on the roller pad.Raise the thigh pad if you need to room to get in.Sit straight up in the seat with your back and hips pressed evenly on the pads.If that doesn’t clear up the problem, talk to your coach. If you do, reduce the weight and/or make sure your knees are in line with the axis of rotation of the machine. You should never feel pain in your knees while doing this exercise.
You’ve reached the end of the movement when your legs are nearly straight.The pads should remain touching your torso, hips, thighs and lower leg through the entire movement.Extend the knees to lower the heel pad slowly enough to maintain control.Continue the movement until you reach the final position you’ve determined with the lighter weight.Keep your hips on the bench during the entire movement.Do not use your upper body to move the weight.Grasping the handles will help minimize unnecessary movement. Hold the handles or torso pad with your hands.Thighs, lower legs and feet are hip-width apart.If ankle pad is adjustable, adjust so that it rests at the back of your ankles, just above the tops of your shoes.Your patellae should hang over the end of the thigh pad. Line up your knees with the axis of rotation of the machine.Lie belly down on the bench so that the torso, hips and thighs are centered on the pads and not too far left or right.Imagine someone is about to punch you in the gut-that’s how firm your core should be.
Then think of pulling up from your pelvic floor up to your rib cage (also known as bearing down), while simultaneously drawing the bellybutton to your spine.
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