When looking for exercise equipment to train the knees, you need to understand which muscle groups are responsible for the activation of the knee joint so that you can choose proper exercise equipment. The quadriceps muscle group is primarily responsible for knee extension, while the hamstrings muscle group is primarily responsible for knee flexion. By targeting these muscle groups, you can effectively train the knee joint.
Leg Extension for the Quadriceps
When using the leg extension machine to develop the quadriceps, you can choose from a variety of machines. Generally they are all similar in terms of how they activate the targeted muscle. When using these machines, it is important to be sure that you keep your buttocks firmly on the seat and resist the urge to buck up to help with the leg lift. In addition, you should make sure that when raising your leg, increasing the angle at the knees from 90 degrees to one hundred and eighty degrees, and lowering it back to the starting position, that you move the weight in a slow, controlled manner to avoid jerking the weight. Lastly, these machines can be used by one leg at a time, or both simultaneously.
Leg Curls for the Hamstrings
Generally, there are two types of leg curl machines: ones that allow you to sit in an upright position and those that have you lie flat on your stomach. Regardless of the type of machine, the contraction of the hamstrings muscle group occurs the same way. In the starting position, with your hamstrings fully extended, your knees will be at an angle of one hundred and eighty degrees. Once your legs are fully curled, your feet should be near your buttocks at a knee angle less than 45 degrees. When curling your legs, it is important to keep your body, whether your buttocks or your stomach is on the bench, that you do not allow your body to lift off the bench to help with the lift. Similar the leg extension, these machines can be used by one leg at a time or by both together.
Leg Press for Knee Activation
The leg press machine is an exercise machine that simulates the squatting motion of the body from a seated position. One beneficial aspect of using the leg press as part of your training routine is that it can activate both the quadriceps muscle group and hamstrings muscle group when performed properly. The key to getting the most out of the leg press is to make sure you bring your knees back close enough to the body that your thighs become parallel to foot-pad, simulating the parallel position of your thighs to the floor when performing a standard squat. However, when performing the leg press, do not lock out your knees when extending your legs to reduce the risk of injury to your knees.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
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