Back to Exercises
CardioIntermediate
Rowing, Stationary
Equipment
Machine
Target Muscles
Quadriceps
Category
Cardio
Muscle Group
Legs
Target Muscles
Quadriceps
Secondary Muscles
BicepsCalvesGlutesHamstringsLower backMiddle back
Breathing
Exhale during the exertion phase of the movement, inhale during the relaxation or lowering phase.
Common Mistakes
- •Holding your breath during the movement
- •Not using the full range of motion
- •Using momentum instead of controlled muscle tension
Safety Tips
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
- •Keep your core engaged to protect your lower back
Variations
- •Adjust the seat position to align the pivot with your joint
- •Use a slower tempo and squeeze at the peak contraction
- •Try one leg / one arm at a time
Alternatives
- •Try a different cardio modality for variety
- •Swap to interval training for a metabolic stimulus
- •Choose another exercise that targets the quadriceps
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension
- Implement progressive overload by tracking every session and adding small increments