In this lesson, you will learn how to perform leg extensions. The leg extension is an exercise where you sit on a chair-like machine and extend your legs against resistance. Leg extensions target the quadriceps (the front side of the leg muscles) and should be done after barbell squats or (with light weight) as a warm-up for heavy squats.
For more leg exercises, check out Weight Training Main.
Execution
- Sit on the leg extension machine and hook your ankles under the leg pads.
- To prevent your hips from lifting when you extend your legs, grasp the handles or the bottom of the seat.
- Most leg extension machines have adjustable leg pads. Adjust the pad according to the length of your legs.
- Important: Your knee should be aligned with the machine’s pivot point. Poor alignment can cause knee problems.
- Slowly and with focus, extend your legs until your knees are fully straight and your quadriceps are fully contracted. Exhale as you extend.
- Use your hands to pull yourself down to avoid lifting your hips.
- Avoid creating momentum during the movement.
- Then, slowly bend your legs back down and inhale. The downward motion should be slightly slower than the upward motion.
- Stop when your shins reach the vertical position and do not let your calves touch the seat.
- Repeat for the desired number of repetitions.
Advice
- Move your legs slowly and with concentration.
- Don’t let your hips rise; use the handles for support.
- Perform 2 to 3 sets of 10 to 12 repetitions.
- Leg extensions are not designed for heavy weights; if you want to lift heavy, focus on barbell squats.
- Don’t train only the front of your legs. Imbalanced training can cause joint problems over time.
- Superset recommendation:
→ Barbell Squats + Leg Extensions - Stretch your quadriceps between sets and exercises.
Suggestions
Leg Exercises:
