Rectus Femoris

Cable Standing Leg Extension

Difficulty: Advanced

  1. Stand upright facing away from the cable crossover with the cable set to the height of your hips. Use an ankle/wrist attachment.
  2. Extend at the knee against the cable.

Machine Goblet Sissy Squat

Difficulty: Intermediate

  1. Place the sissy squat pad just behind the knees and the front pad all the way up against your ankles.
  2. Hold a dumbbell in a goblet position.
  3. Sit straight back into a squat. Then push your calves into the back of the pad and extend your knees back to the original position.

Barbell Landmine Sissy Squat

Difficulty: Advanced

  1. Hold the bar in a goblet position.
  2. Stand tall, push your knees forward until your calves touch your hamstrings.
  3. Make sure to keep your hips extended.

Machine Sissy Squat

Difficulty: Beginner

  1. Place the sissy squat pad just behind the knees and the front pad all the way up against your ankles.
  2. Hold a dumbbell in a goblet position.
  3. Sit straight back into a squat. Then push your calves into the back of the pad and extend your knees back to the original position.