Leg Work

Question 1

Leg Press Standing

Fundamental

Answer 1

Set Up: Standing in front of Wunda Chair, one foot placed on
pedal, plantarflexed, leg straight, other leg and trunk perpendicular to floor, arms in T position, palms facing down
Resistance: light Exhale: Bend leg and straighten down
Inhale: Bend leg and straigten forward, return to start position

MUSCLE FOCUS • Hip extensors
• Knee flexors
• Ankle-foot plantarflexors

OBJECTIVES • Hip extensor control
• Knee flexor control
• Ankle-foot plantarflexor control
• Balance

CUES • Maintain perpendicular alignment of standing leg and trunk
• Initiate movement with hamstrings
• Maintain plantarflexion of foot on pedal
• Straighten leg fully at bottom and top of movement

Question 2

Lunge Forward

Advanced

Lunge Group

Answer 2

Set Up: Standing upright facing Wunda Chair, one foot on Wunda Chair, leg bent, knee aligned over ankle, other foot placed on pedal, plantarflexed, leg straight
Resistance: heavy
Exhale: Straighten leg, lifting pedal
Inhale: Bend leg, lowering pedal, return to start position (without touching bottom)
MUSCLE FOCUS • Hip extensors
• Hip abductors
• Knee extensors
OBJECTIVES • Hip extensor strength
• Hip abductor control
• Knee extensor strength
CUES • Maintain upright alignment
• Maintain pelvic and trunk stabilization
• Initate movement with hip extensors
• Keep hip joint aligned over pedal (as close as possible) and knee
behind or aligned with toes when lifting and lowering pedal

Question 3

Step Down Back

Intermediate

Step Down Group

Answer 3

Set Up: Standing upright facing Wunda Chair, one foot on
Wunda Chair, leg bent, knee aligned over ankle, thigh
parallel to Mat, other foot placed on pedal, plantarflexed, leg straight, arms crossed in front body, trunk flat on diagonal line, pedal hovering
Resistance: medium to heavy
Exhale: Bend back leg, lifting pedal
Inhale: Straighten back leg, lowering pedal, return to start
position
MUSCLE FOCUS • Hip extensors
• Knee extensors
• Spinal extensors

OBJECTIVES • Hip extensor strength
• Knee extensor strength
• Pelvic lumbar stablization

CUES • Maintain pelvic stabilization
• Maintain plantarflexion of back foot
• Keep knee aligned over ankle (as close as possible)

Question 4

Hamstrings Curl

Fundamental

Answer 4

Set Up: Lying supine in neutral spine position, heels placed on
pedal, feet dorsiflexed, legs straight (not completely),
hip width apart, arms by sides, palms down
Resistance: light
Exhale: Bend legs, lowering pedal
Inhale: Straightenlegs (not completely), lifting pedal, return to start position

MUSCLE FOCUS • Knee flexors
• Spinal flexors
• Spinal extensors

OBJECTIVES • Knee flexor strength
• Pelvic lumbar stabilization
CUES • Maintain neutral pelvis
• Initiate movement using hamstrings
• Focus on knee flexion
• Take pedal approximately halfway down

Question 5

Hip Opener

Intermediate

Answer 5

Set Up: Lying supine in neutral spine position, legs bent, hips
externally rotated, sides of feet placed on pedal, soles of feet pressed together, pedal halfway down, arms by
sides, palms down
Resistance: light
Exhale: Lower legs, pressing pedal down
Inhale: Raise legs, lifting pedal, return to start position

MUSCLE FOCUS • Hip external rotators
• Hip extensors
• Spinal flexors
• Spinal extensors

OBJECTIVES • Hip external rotator control
• Hip extensor control
• Pelvic lumbar stabilization
CUES • Maintain neutral pelvis
• Maximize work of hip external rotators
• Reach knees out and down toward Mat
• Focus on hip extension, minimizing movement in knee joints

Question 6

Frog Front

Intermediate

Answer 6

Set Up: Standing on pedal facing Wunda Chair, legs bent, hips
externally rotated, feet plantarflexed, heels together to
form V position, arms straight, hands on outside of front
edge of chair, shoulders over wrists, fingers facing
outward, trunk flat on diagonal, pedal lifted
Resistance: medium to heavy
Exhale: Straighten legs, lowering pedal (without touching bottom)
Inhale: Bend legs, lifting pedal, return to start position

MUSCLE FOCUS • Hip external rotators
• Knee extensors
• Scapular stabilizers
OBJECTIVES • Hip external rotator control
• Knee extensor control
• Scapular stabilization

CUES • Keep heels pressing together
• Utilize pumping-action as legs straighten and bend
• Maintain pelvic lumbar stabilization