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Leg Extensions

Exercise Data

Type: Strength Main Muscle Worked: Quadriceps Equipment: Machine Mechanics Type: Isolation Level: Beginner Sport: NoForce: Push
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8.6

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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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Review: Leg Extensions

Exercise Rating
10/10

Apr 13, 2015 1:21 PM: Works perfectly!!

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Review: Leg Extensions

Exercise Rating
10/10

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

Exercise Rating
1/10

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

Exercise Rating
9/10

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

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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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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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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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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Review: Leg Extensions

Exercise Rating
10/10

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

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Tip: Leg Extensions

Exercise Rating
9/10

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

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