Leg Extensions

Leg Extensions develop the Quadriceps muscle group. It should not be done with heavy weights and if you have any knee problems, should not be done at all. Go for isolation and squeeze the muscles hard.

Muscles used - Quadriceps - Vastus Lateralis, Medialis and Intermedius; Rectus Femoris

Leg Extensions Performed Properly

• Sit in a Leg Extension machine with the pads over the top of your ankles and your back against the back pad.
• Your upper calves should be about half an inch from the seat pad and your knees even with the pivoting cam of the machine.
• Extend your legs up (straightening them), and squeeze at the top.
• As you bring the weight back down, do not allow your knees to go past 90 degrees. This will minimize knee stress

Tips to Get the Most Out of Your Leg Extensions

To hit the outer quads (Vastus Lateralis), lean back, turn your toes out slightly and point them. As your come up, exert outward pressure. Try to rotate your legs outward at the hip joint. Don't turn your feet excessively. Only turn them about half the range of motion they will go.

To hit the teardrop or inner quads (Vastus Medialis), lean over forward, curl your toes back and turn them slightly in. Exert inward pressure as you come up, making an attempt to inwardly rotate your legs at the hip joint. Keeping your legs straight will give you activation of all the quad muscles.