Leg Extensions

Introduction

Leg Extensions are a staple isolation exercise primarily targeting the quadriceps, the large muscle group at the front of the thigh. This exercise is performed using a leg extension machine, where the individual sits with their legs bent at a 90-degree angle and extends them against resistance. Leg Extensions are particularly effective for hypertrophy, as they allow for focused tension on the quadriceps without the involvement of other muscle groups. This makes them an excellent addition to any lower body workout routine, especially for those looking to enhance muscle definition and strength in the quadriceps. Additionally, they can be beneficial for improving knee joint stability and overall leg function.

Execution

How to Execute Leg Extensions

Setup

1. Adjust the backrest of the leg extension machine so that your knees align with the machine's pivot point.
2. Set the pad so it rests comfortably on the lower part of your shins, just above your ankles.
3. Select an appropriate weight that allows you to perform the exercise with proper form.
4. Sit on the machine with your back firmly against the backrest and grip the handles for stability.

Execution

1. Begin by taking a deep breath and engaging your core.
2. Extend your legs by straightening your knees, lifting the weight smoothly and in a controlled manner.
3. Continue to extend until your legs are fully straight but not locked out.
4. Pause briefly at the top of the movement, squeezing your quadriceps.

Finishing

1. Slowly lower the weight back to the starting position by bending your knees.
2. Ensure the movement is controlled to maintain tension on the quadriceps.
3. Exhale as you return to the starting position.
4. Repeat for the desired number of repetitions.