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Leg Extensions - Quadriceps
In this lesson you will learn how to do proper leg extensions.
The leg extension is an exercise where you sit on a machine like on
a chair and straighten your legs against a resistance. Leg extensions work the quadriceps ( frontside of the thighs ) and
should be done after squats or ( with little weight ) as a warmup for heavy squats.
You can find more leg exercises at weight training main.
Technical description: Leg Extensions - Quadriceps
- Sit in the leg extension machine and hook your feet under the leg pads.
To avoid that you elevate your hips as you extend your legs,
grasp the handles or the edges of the bottom of the leg extension machines seat.
Because peoples have different leg lengths, most leg extension machines
have adjustable leg pads. The pad can be moved up and down on the machines
lever.
Adjust the pad so that it touches your instep.
Important: When you sit on a leg extension machine, the knee of the machine should be in one line with your knee.
If the knee of the machine and your knee are not in one line, the machine can harm your knee joint.
- Extend your legs slowly and concentrated until your knees are totally extended and your quadrizeps are fully contracted.
Exhale at the same time and pull yourself down with your hands to
avoid that you elevate your hips. Extend your legs without creating
momentum or elevating the hips.
- Bend your legs even slower than you extended them and inhale at the same time.
Stop when your shins reach vertical level and don't let your calf
muscles bounce from the front side of the seat. Then extend your
legs again and do another repetition.
Trainer advice: Leg Extensions - Quadriceps
- Extend and bend your legs slowly and concentrated.
- Don't elevate your hips. Use the handles.
- Recommended: 12 repetition.
- Leg extensions are not made for max. repetitions.
- Don't only work on the frontside of your legs
If you only work out one side of a limb, sooner or later you will suffer joint problems.
Related instructions: Leg Extensions - Quadriceps
Videos: Leg Extensions - Quadriceps
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