Video Transcript

Hi, I'm Dr. Robert Pomahac. Today, I'll be talking about effective leg extensions. The legs are actually a core strengthening exercise to to focus on your core. So we want to improve your leg strength for a couple of different reasons. As we get older we want to work on standing, and sitting, and walking to improve that function. You want to develop your strength in your legs. So today we'll be learning about how to do a quad exercise properly. The quadriceps, quad means four. So you actually have four muscles in the front of your leg. Today I'll be showing you how to hit the inner quad, the front quad, and the lateral quad. Now just because we are hitting the quads doesn't mean we forget about the rest of the body. What I mean by that is called body neutral. Finding your pelvic neutral is the first thing. So on this machinery making sure that your back is not flat against the machine. Or it's not tilting too far forward. So how to find this by finding pelvic neutral by tipping the hips forward, tipping them back. Find the pelvic neutral, engage the core, engage the stomach. The second part is making sure your shoulders are rolled back a little bit and your head is back. That makes sure that no pressure is placed anywhere in the body except for the quads. Now how to hit the front quads. Really simple you bring your toes straight ahead. You hold for two, coming back down. Now when you turn your toes in you'll be hitting your lateral quad. Really great for a lot of women to have that nice shape in their bikinis. So toes in Amanda for me. And holding one, two. The last motion will be turning your toes out. What that does is it hits your inner quad and a bit of your adductor muscles. So it shows a nice shape for your legs as well while you are wearing your bikini.