Leg Extensions

What is Leg Extensions? Leg extensions are an isolation exercise that primarily targets the quadriceps muscles in the front of the thighs. This exercise involves extending your legs against resistance while seated on a leg extension machine.

Leg Extensions Tutorial

1. Adjust the leg extension machine to your height and sit on the seat with your back against the backrest.
2. Place your lower legs under the padded lever (just above your ankles).
3. Grasp the handles on the sides of the seat for support.
4. Exhale and extend your legs fully, lifting the padded lever until your legs are almost straight.
5. Hold the extended position for a brief moment, then inhale and slowly lower the lever back to the starting position.
6. Repeat for the desired number of reps.

Common Mistakes

• Using momentum: Avoid swinging your legs or using momentum to lift the weight. Focus on controlled movements.

• Lifting too heavy: Using excessive weight can strain the knees and lead to improper form. Select a challenging but manageable weight. - Not adjusting the machine: Ensure the machine is set up properly to fit your body size to prevent discomfort or injury.

Tips for Better Results

• Focus on the mind-muscle connection: Concentrate on engaging and squeezing your quadriceps throughout the movement. - Control the tempo: Lower the weight slowly to maximize muscle engagement and reduce the risk of injury.

• Incorporate variations: Try different foot positions or tempos to target the quadriceps from various angles and intensities.

Muscles Worked

• Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)