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This exercise develops the Quadriceps
muscle group, which is located on the front of
your thigh. It should not be done with heavy weights
and if you have any knee problems, should not
be done at all.
How
to do it:
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- Sit
in a Leg Extension machine with the
pads over the top of your ankles and
your back against the back pad.
- Your
upper calves should be about half an
inch from the seat pad and your knees
even with the pivoting cam of the machine.
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- Extend
your legs up (straightening them), and
squeeze at the top.
- As
you bring the weight back down, do not
allow your knees to go past 90 degrees
of bend. This will minimize knee stress.
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- This
exercise should be done slowly and deliberately,
allowing no momentum or explosive force to come
into play. Using explosive force or momentum
may lead to injury.
Tricks:
- To
work the outer quadriceps (Vastus
Lateralis - runs along the outside
surface of the thigh), lean back, turn your
toes out slightly and point them.
- To
work the teardrop or inner quadriceps (Vastus
Medialis - is located a little above
the knee on the inner thigh), lean over forward,
curl your toes back and turn them slightly in.
Common
Errors:
- Not
squeezing at the top - the best part
of this exercise occurs at the contraction when
your legs are straight. To get the most out
of it, hold the contraction at the top for a
few seconds then lower the weight.
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