- 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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Review: Leg Extensions
Nov 23, 2011 11:57 AM: Perfect for toning days
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Tip: Leg Extensions
Aug 14, 2011 10:25 PM: could u use a chair and a band to do this if u have no gym and workout at home I tend to get creative if u guys have no alliteratives for me lol
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Tip: Leg Extensions
Apr 26, 2011 6:24 PM: whats a good alternative work out for this thanks
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Tip: Leg Extensions
Apr 15, 2011 5:30 PM: Do not do this exercise if you have bad knees because it puts a heavy strain on the ligaments and tendons surrounding the kneecaps.
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Tip: Leg Extensions
Apr 11, 2011 7:03 AM: For anyone Trying to put on mass, If you do Leg ext at the end of your leg workout, 3 sets of 5 reps of failure weight, you'll see immediate mass on your quads in a week. This is an amazing quad developer. Only downside is the torque it applies to your knee, Keep that in mind if you have bad knees or...+See More
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Tip: Leg Extensions
Jan 12, 2011 11:23 PM: http://findarticles.com/p/articles/mi_m0801/is_9_66/ai_n14921201/
Above is a link to a alternative to leg extensions. It was confusing as you know what to picture but I am looking forward to trying it out as I don't have a leg extension machine at home. I hope it helps!
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Review: Leg Extensions
Jul 15, 2010 6:25 PM: best leg excrise out there i recommend doing lots of sets with 12-15 reps and 2 warm up sets of 25 reps the best!
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Review: Leg Extensions
Jun 6, 2010 10:48 PM: i see there is no alternative to this exercise dont have bench anymore any suggestions
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Tip: Leg Extensions
May 21, 2010 1:49 AM: Love this excercise after 30mins of cardio...just to stretch out a bit and burn a few more cals.
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Tip: Leg Extensions
Mar 21, 2010 3:29 PM: Isolation is the only way to really build up large quads. Use in combination with a front or full squat and keep intensity high. Low rep, high weight.