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Leg Extensions

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Equipment: Machine
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push
Your Rating: 


8.6

Out of 10

Excellent

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Leg Extensions
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Leg Extensions
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Leg Extensions Guide

Main Muscle: Quadriceps

  1. 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.
  2. 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.
  3. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
  4. 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).



Alternative Exercises For Leg Extensions

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Leg Extensions

Exercise Rating
9/10

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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of people found this tip helpful

Tip: Leg Extensions

Exercise Rating
10/10

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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of people found this tip helpful

Tip: Leg Extensions

Exercise Rating
10/10

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.



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of people found this review helpful

Review: Leg Extensions

Exercise Rating
10/10

Jul 16, 2014 1:14 PM: I works wonders for me as a finishing exercise in a leg day, it's definitely not a primary exercise but it's a great burner and muscle motivator.



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of people found this review helpful

Review: Leg Extensions

Exercise Rating
10/10

May 14, 2014 5:52 AM: this is good



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of people found this tip helpful

Tip: Leg Extensions

Exercise Rating
9/10

Mar 22, 2014 9:51 PM: http://www.youtube.com/watch?v=1u482n2iMmQ



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of people found this tip helpful

Tip: Leg Extensions

Exercise Rating
8/10

Mar 20, 2014 8:33 AM: I love this one .When i'm stressed ido this one more then any!



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of people found this review helpful

Review: Leg Extensions

Exercise Rating
3/10

Mar 7, 2014 2:33 AM: What's a good alternative for the exercise? The gym I'm at doesn't have this machine. :/



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of people found this review helpful

Review: Leg Extensions

Exercise Rating
8/10

Feb 9, 2014 11:00 AM: I found lowering the bar slowly really gets up in there.



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Review: Leg Extensions

Exercise Rating
10/10

Jul 26, 2013 5:36 PM: Nice



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