Pump24 South Riding

💡 Trainer Tip Tuesday: Nautilus Leg Curl & Leg Extension

This machine does double duty—training both your quads and hamstrings—but only if it’s set up correctly.

✅ Adjust the seat so your knee lines up with the machine’s pivot point.
✅ For leg extensions, position the pad just above your ankles.
✅ For leg curls, position the pad just above your heels and secure the thigh pad.

When performing the movement:
• Move with control—don’t swing the weight.
• Squeeze the working muscle at the top of each rep.
• Lower the weight slowly to maximize muscle engagement.
• Focus on quality reps, not just moving the stack.

A proper setup + controlled ex*****on = better results and healthier joints. 💪🔥

Save this for your next leg day and make every rep count!

Your future self called. They said start today. ☎️💪
New members get 3 months FREE.

Link in our bio, grab it before it’s gone.

We love our members… some just give us more content than others. 😂

It’s easy to make excuses, so we took away one of the biggest ones. Zero cost upfront, goals locked in, and your best summer yet.

What are you waiting for? Click the link in our bio to grab your membership, on us 💪

💪Trainer Tip Tuesday with Coach Keaton 💪

Did you know that changing your bench angle can change which part of your chest you’re targeting?

🏋️ Flat Bench Press → Focuses on the middle portion of the chest
📈 Incline Bench Press → Places more emphasis on the upper chest
📉 Decline Bench Press → Targets more of the lower chest

Understanding these variations can help you build a more balanced chest and get the most out of your workouts.

Have a fitness question you’d like one of our trainers to cover? Let us know in the comments!