Leg Extension- Leg Exercise
This leg
exercise develops the Quadriceps muscle group.
Get the full range of benefits of the leg extension
exercise and feel the muscle being worked during
the entire movement. For this leg exercise, it
is better to go for isolation and squeeze the
muscles hard.
Leg extension exercise should not
be done with heavy weights and if you have any
knee problems, should not be done at all.
Sit
on the seat of a leg exercise machine with
back against padded back support and the
inner part of your ankle firmly placed
on the foot pad.
Place front of your lower
leg under the padded lever.
Position your
knee at same axis as the lever fulcrum in
such a way that your knee is flexed at a
90 degree angle.
Take note that if your leg
is forced too far beyond this, knee damage
can result early in the movement. Grasp handles
or the edges of the seat for support and
also tokeep your hips from lifting up as
you perform this leg and butt exercise.
Then
move the lever forward by extending your knees
until your legs are straight.
This is the only
leg exercise that you can lock your knees out without
risking damage.
After reaching the end of the motion,
pause and hold briefly and slowly return the weight
to a point near the starting position by bending
knees. Repeat.
The best part of this leg muscle exercise occurs
at the contraction when your legs are straight.
To gain the most out of this best leg exercise,
hold the contraction at the top for a few seconds
then lower the weight. To hit the outer quads (Vastus
Lateralis), lean back, turn your toes out slightly
and point them.
Exert outward pressure as your come up.
Try to rotate
your legs outward at the hip joint, but don't turn
your feet excessively, just 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.
As you
come up, exert inward pressure, making an attempt
to inwardly rotate your legs at the hip joint.
Keep your legs straight so that you activate of
all the quad muscles.
To prevent body from rising
off the seat, stabilizers are sometimes used during
heavy resistances. This leg and thigh exercise will surely result in
slim, tone legs.
