Leg extensions are a superb form of resistance training and mass building exercise that aim at pounding the quadriceps, located in the upper part of the thigh.
This is an open chain exercise, meaning that the body part that is being exercised (the feet) moves with the leg extensions, whereas in a closed chain exercise like the squat, the feet are anchored to the ground.
It is worth mentioning that there is some debate regarding the effectiveness of open chained exercise versus closed chain exercise, with many experts agreeing that closed chain exercises are somewhat more effective in improving the functional capacity of the muscles.
After all, when you are pumping weights sitting on a machine, you’re not actually training your movements but working out just a set of muscles.
Equipment:
The exercise requires a Leg Extension machine and can be done both by men and women.
How to do the Leg Extensions
Starting Position:
• Sit on the Leg Extension machine, with your back straight. Grab the handlebars at the sides. Chin should be straight, eyes looking forward.
• Choose a weight that you are comfortable with. Remember, high-load strength conditioning is not the aim of this exercise.
• Insert your legs behind the pads so that the pads are resting lightly against the front of your ankles.
• The upper portion of the calves must be approximately half an inch below the pad of the seat
• Knees must be even and feet pointed outwards. Legs will be perpendicular to the ground.
The Movement:
• Keep the body stationery and inhale as you extend the legs up.
• Squeeze your legs at the top of the movement.
• Hold to the count of two.
• Lower the weight and get back to normal position slowly and gently.
• Do not rest your feet. Move to the next rep.
Tips:
• Perform this exercise slowly and deliberately, without any jerking or jumping movements.
• Do not allow the machine to clang when you bring it back down.
• When you bring the weight back down, do not push the legs past the 90 degrees bend
• Do not raise hips at any time
• Choosing a starting angle
Variations:
The leg extension exercise accommodates certain variations that allow you to work out other muscles. For instance, by turning your toes slight outwards and flexing them out (pointing them), you can work out the outer quadriceps.
In the same way, pointing the toes slightly in and curling them back targets the inner quadriceps.
It is possible to perform leg extension with one leg at a time. This isolates the muscles of each leg.
Do NOT perform this exercise if you have a knee problem.
You can do this exercise on a stability ball or with a workout tube. However, these are less popular variations.
In Conclusion
Leg extensions are ideal when used as a part of a complete program that works out the lower body. The exercise yields maximum benefit when it is done with moderate load in 2-3 sets of 8-12 reps.
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