- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
- Repeat for the recommended amount of times.
Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
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Tip: Leg Extensions
Feb 13, 2016 7:19 PM: remember to squeeze at the top for a total burn!....DONT swing your legs, slow down :)
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Tip: Leg Extensions
Dec 13, 2015 6:26 AM: 12/13/15
Strength = 45
light = 35
Heavy 80
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Tip: Leg Extensions
Aug 11, 2015 12:01 PM: I coul see better results when I began to contract the tighs muscle's while it is up. For sure it is the one of the best exercise for tighs. It is painful but really works! l
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Review: Leg Extensions
Apr 13, 2015 1:21 PM: Works perfectly!!
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Review: Leg Extensions
Feb 15, 2015 6:47 PM: I love this exercise! My lovely N2 after seated leg curls. I feel muscles work all the time.
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Review: Leg Extensions
Feb 11, 2015 6:34 PM: For your own sake, really think about it before you do this.
I did for years (since age 18; I'm currently 23), developed terrible knees to the point where I couldn't do any leg exercises or run.
It got so bad I couldn't even play a softball game without having to ice my knees and...+See More
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Tip: Leg Extensions
Nov 5, 2014 3:36 PM: Keep the feets curl up on each rep to get a better contraction at the top. I usually like to to turn my feets to the right on every other rep to hit the tear drop and add definitions to my legs.
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Review: Leg Extensions
Oct 2, 2014 1:54 AM: Hello :)
When I use this machine, it feels like I am hurting my knees. The same thing happens when I use "seated leg curl" (for my quads).
Why does this happen? What can I do to avoid this in my knees?
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Tip: Leg Extensions
Sep 15, 2014 11:11 AM: This is a very underrated exercise. Believe it or not (sarcasm) some of us cannot do squats due to to back and knee problems. Superset this with a leg curl and use the Hammer Strength machines for this if available (Hammer Strength is way better than pulleys and cables because you are actually moving...+See More
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Tip: Leg Extensions
Aug 25, 2014 2:52 PM: Great exercise for beginners too. Coupled with the leg press, it allows beginners to build up leg strength for other compound exercises like barbell squats and lunges.