Leg extensions are a great exercise for targeting the quadriceps, the muscles located on the front of the thigh. Here’s a step-by-step guide on how to properly perform leg extensions:
1- Start by sitting down on a leg extension machine, making sure to adjust the seat so that the knee pad is aligned with your knee joint.
2- Place your feet under the ankle pad, making sure that your knees are over the edge of the knee pad.
3- Grasp the handles on the side of the machine for support.
4- Begin the exercise by extending your legs, pushing the knee pad away from your body.
5- Slowly lower the weight back to the starting position, making sure to keep your back and hips pressed against the seat.
6- Repeat the exercise for the desired number of repetitions, typically 8-12.
It is important to keep your back pressed against the seat throughout the exercise to ensure proper form and to avoid injury. It is also important to keep your feet pointing forward and to not let your knees drift inward or outward.
Leg extensions can be incorporated into a full leg workout or as a way to isolate the quadriceps. They can also be done with added weight for more resistance.
It’s also important to warm up before doing leg extensions. A good warm-up can include a few minutes of light cardio, such as jogging in place, or dynamic stretching exercises for the legs, such as leg swings or lunges.
In addition, it’s also important to cool down and stretch after the workout to prevent muscle soreness and injury. Static stretching, where you hold a stretch for 20-30 seconds, is a good way to cool down.
Overall, leg extensions are a great way to target and strengthen the quadriceps, but it’s important to keep proper form, warm up and cool down, and not overdo it with weight. With consistent, proper form, and progressive training, you will see improvements in your leg strength and muscle definition.
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