Leg Extension
Leg Extension is an isolation exercise that primarily targets the quadriceps muscles located on the front of the thighs. This exercise is particularly useful for strengthening and shaping the thighs and is a staple in many workout programs. Leg Extension is performed using a machine and is effective for building strength in the quadriceps without placing excessive strain on the rest of the body.
Correct Form and Technique
To perform Leg Extension correctly, follow these steps:
- Adjust the machine: Ensure the machine is adjusted properly. Your knees should align with the pivot point of the machine, and the leg pad should be positioned in front of your ankles.
- Starting position: Sit on the machine with your back supported and your hands firmly on the handles. Keep your feet hip-width apart.
- Extension: Extend your legs by lifting the weight upwards until your knees are nearly fully extended, but avoid locking them completely.
- Controlled lowering: Slowly lower the weight back to the starting position. Maintain tension in the quadriceps at all times to ensure effective muscle activation.
Tips: Focus on a slow and controlled movement both when lifting and lowering the weight to optimize muscle activation.
Common Mistakes
Some common mistakes that can occur during Leg Extension include:
- Locked knees: Locking your knees completely at the top of the movement can lead to injuries. Make sure to stop just before they lock.
- Too fast execution: It is important to avoid swinging the weight up and down. A controlled movement activates the muscles better.
- Incorrect machine adjustment: If the pad is not positioned correctly, it may lead to ineffective training and unnecessary strain on the knees.
Modifications and Variations
To adapt Leg Extension to your level or for variation, you can try these changes:
- Single-leg leg extension: Perform the exercise one leg at a time to focus on muscle imbalances and improve control.
- Tempo change: Try performing the exercise with a slow eccentric phase (lowering) to increase muscle tension and stimulate growth.
- Light weight, high repetitions: If you want to focus on endurance or toning, you can perform more repetitions with a lighter weight.
Reps and Sets
For muscle strength and growth, you can perform 3-4 sets of 10-15 repetitions. For endurance and toning, you can opt for 15-20 repetitions with a lower weight.
Breathing
Exhale as you extend your legs up, and inhale as you lower them back to the starting position. Proper breathing helps stabilize the body during the exercise.
Visual Demonstrations
Here are two videos showing different ways to perform Leg Extension: