MUSCLES ENGAGED Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Equipment Used Row Machine The rowing machine is used to simulate the action of watercraft rowing for the purpose of exercise or training for rowing. Indoor rowing primarily works the cardiovascular systems with workouts varying in distance and time. Exercise Instructions Step 1 Start in a seated position on the rowing machine with your feet strapped in and your hands firmly grasped to the handle. Step 2 Push through your heels, fully extend your legs and lean back as you pull the handle into your sternum. Step 3 Let the handle pass your knees before you break them and bend forward to the starting position.