All about the Leg Extension
(Legs)
BENEFITS & MUSCLES WORKED: Quadriceps Isolation, Knee Strength
START POSITION: The Leg Extension machine is usually adjustable in several areas. The extender bar should be extended so that the top of your ankles is as far out as possible while still being cushioned, with half of it resting on the lower foot in front of the shin. Making this distance longer improves the exercise effectiveness. Adjust the backrest position so that your entire back is snug against it and is approximately vertical. Toes should point slightly outward and be fairly wide apart, yet still cushioned by the footrests.
NOTES: Difficulty Level: 44%
Do not fully extend the legs! Always keep a slight bend in the knees. Make a small pause at the top position before slowly and smoothly retracting again to the start position – but don’t relax back! Maintain pressure and control the retraction. Don’t allow the lower legs to become fully vertical. The reason for all this is to minimize stress on the knees.
The Leg Extension exercise is the only exercise that isolates the Quadriceps muscles, making it a key exercise for any serious Leg day.
This form is ideal for strengthening the knees because it targets the inner lower thigh muscles, which play a crucial role in supporting the knee joint. There is a second form of the Leg Extension which might suit some people better – the feet are held slightly closer together and the toes point directly upwards instead of outwards. This places more emphasis on the front and outer thigh muscles. However, both forms of this exercise engage all the Quadriceps muscles.
My advice is always to keep the weights relatively low so you can do more reps. Above all, you must focus on perfect form, including correct angles, pauses, and smooth (not jerky) motions.