Bodybuilding.com - Leg Extensions Exercise Guide and Video

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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
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Main Muscle: Quadriceps

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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Comment Type: Review Tip

0 of 0 people found this review helpful

rdugarte

Review: Leg Extensions	Exercise Rating	10/10
Jan 8, 2010 8:26 AM: Excelent technical information

rdugarte BodyStats

Height:

6 '1" (1.85m)

Weight:

187.8 lbs

Down 57.2 lbs

Bodyfat:

15.9 %

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0 of 1 people found this review helpful

rojankatar

Review: Leg Extensions	Exercise Rating	10/10
Dec 2, 2009 10:18 AM: I love leg press and leg extension. My quads are bigger theyv'e ever been but I want even more and I train like crasy to go there.