leg extension


Leg extensions, along with curls, are a great addition to barbell squats for full leg development in bodybuilding and fitness.

Benefit exercises

Leg extension — refers to isolated exercises for the development of quadriceps, but the main load in this exercise falls on the rectus femoris. Therefore, by performing leg extensions, you will, first of all, achieve a clear drawing and separation from neighboring muscles of the rectus femoris muscle.

It should also be noted that the development of the rectus muscle will allow you to improve your running and jumping qualities, which means that leg extensions are an absolutely necessary element in the training of runners, athletes, football players, basketball players and many other athletes.

Leg extension technique

1. Sit on the leg extension machine so that the shins rest against the special rollers and are perpendicular to the floor. Straighten your back (and if the simulator has a back, then lean firmly on it) and do not twist it during the exercise, to do this, grab the edges of the bench or special handles with your hands. The angle at the knee joint must be at least 90 degrees. This is the starting position.

2. Inhale, and holding your breath, fully straighten them. Hold this position for a fraction of a second, exhale and slowly lower your legs back to the starting position.

3. Without pausing in the starting position, do the required number of repetitions.

It is important:

Do not take your shins deep under the bench, this overloads your knee joints, try to maintain a 90 degree angle in the knee joint.

Do not help lift the weight with body movement, all movement is through knee flexion/extension and the back remains stationary.

For maximum effect of the exercise, fully extend your legs at the top of the movement.

Take your time to increase the weight in this exercise, do it very smoothly to keep your knee joints out of trouble, and even better, increase the number of additional repetitions, and not the weight of the weight.

Do not allow a strong superiority of one muscle group over another: quadriceps and hamstrings, this is fraught with knee injury. Therefore, follow the uniform development of both muscle groups.

Options exercises

  • Leg extensions with outward toes. This option will shift the focus of the load on the medial quadriceps muscle.
  • Leg extensions with toes turned inward. This option will allow you to shift the emphasis of the load on the lateral muscle of the quadriceps.
  • Leg extensions in a block simulator. This option allows you to remove part of the load from the knee joint, which means it will be optimal for athletes with knee problems.

Working muscles during leg extensions

  • quadriceps

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