TRAINING
Leg Extension Exercise | Technique & Common Mistakes
Leg Extension Technique
Muscles Targeted
- The rectus femurs (The middle of the thigh and most predominant section)
- The vastus lateralis (The outer side of the thigh muscle)
- The vastus intermedius (The front top of the thigh)
- The vastus medialis (The inner side of the thigh).
Machine Set-Up
- Sit on the machine, with both legs positioned under the pad. To maintain stability and positioning throughout the movement, ensure that you are holding onto the bars on the side and that your feet are pointing forwards.
- As you exhale your breath, extend your legs using only your quadriceps until they are fully extended. Throughout this part of the movement, the only muscle that should be under stress and tension is the quadriceps; keep the rest of the body as still as possible.
- Once the quadriceps have been fully extended, hold for one second and squeeze the working muscle.
- As you inhale your breath, lower the weight back to the starting position in a controlled movement.
- Once the legs are back in the starting position once again, repeat for the number of repetitions required.
How to use the Leg Extension Machine
Benefits of leg extensions
Improves athletic performance
Burns calories
Common Mistakes
Creating stress at the knee joint
Feet Positioning
Accepting Failure
Not Keeping Adequate Intensity
Variations
- Take a chair and sit with your feet planted, hip-width apart
- Ensure your back is straight
- Extend the knee forwards and tense the quad muscles
- Return to the start position and repeat for required reps
- Stand with your feet hip-width apart
- Engage the core and lift foot off the floor by 1 or 2 inches
- Extend your lifted leg forward
- Maintain balance by keeping your core engaged
- Return and repeat for the desired number of reps
Lunges
- Stand with your feet shoulder-width apart.
- Engage your core and straighten your back.
- Push your hips back and bend your knees.
- Lower your hips until your front thighs are parallel to the floor.
- Keep your knees above your ankles.
- Push into your heels and stand up.
- Stand with your back to the bench.
- Split your legs into a lunge stance, resting the top of your right foot on the bench.
- Plant your left foot on the floor.
- Bend your left leg to lower your right knee.
- Lower yourself until your left thigh is parallel with the floor and your right knee almost touches the floor.
- Push into your left foot and return to starting position.
Take Home Message
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Chris Appleton Writer and expert