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Legs Workout (15) – Leg Extension

January 25th, 2013 · 1 Comment ·
 
 

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Leg extension is leg exercise performed using Leg Extension machine targeting quadriceps muscle. Because it is an isolation workout, it should be considered as a complete leg workout replacing squat or deadlift. Quadriceps actually are the largest muscle group in your body. They are about one third of your legs.

Steps:

    1. Sit in the seat and place your feet under the padded bar.
    2. Start with light weight, probably 20 percent of your body weight.
    3. Adjust the pad or the seat so that your knees hang off the end of seat. Your legs form a 90-degree angle between the lower and upper leg.
    4. Your foot pad should rest on the lowest part of the shins. The foot pad should rest slightly above your foot at ankle level.

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  1. Adjust the back of the seat pad so that your back is flat against it.
  2. Hold the handles on the side of the machine firmly to keep your hips from lifting up when you perform the exercise.
  3. Keep your abdominal muscles tight and chest up. Extend your legs until your knees are almost straight. In other words, do not lock your knees. Make sure you remain seated flat on the machine.
  4. Pause a second on the contracted position.
  5. Then, slowly lower the weight back to the starting position. Try to resist the movement and feel the burn of your muscles.
  6. Do 3 sets of 8 to 12 repetitions each set.

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Tips:

  • The key reason I ask you not to fully extend your legs so that you will not put too much strain on your knees.
  • Once you have got the form correct, increase the weight gradually. However, do not use too much weight until you have to slam the weights down at the end of each repetition.
  • Concentrate to do leg extension slowly. No point to do it fast, up and down.
  • If you have knee problem and have no confidence to do this workout right, I recommend you not to do this workout.

No matter how good this leg workout seem to be, as mentioned earlier, leg extension can never replace squat. Squat is more natural movement compared to leg extension which required you to lift the weight with seated position and resistance focused at your ankles.

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Category: Legs


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1 response so far ↓
  • Serene // Jan 29, 2013 at 2:36 AM

    I find these moves very effective, but I often get muscle spasms. I use lighter weights and also the natural pain patches from Imbue, which helps a lot.

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