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Help & Info
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The
Leg Extension 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 Leg Extensions:
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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
for Performing Leg Extensions:
- 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 in the Leg Extension Exercise:
- 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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