Everything you need to know about the Leg Extension
KEY AREAS: Quadricep 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 are as far out as possible whilst still being cushioned – half 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 whole back is snug up against it and more or less vertical. Toes should point outwards slightly and should be fairly wide apart but still cushioned by the footrests.
NOTES: Do not fully extend the legs! always keep a slight bend on the knees. Make a small pause at the top position before slowly and smoothly retracting again to the start position – but don’t retract and relax all the way back! Don’t allow the lower legs to become fully vertical. The reason for all this is to minimize stresses on the knees.
The Leg Extension exercise is the only exercise that totally isolates the Quad muscles, which makes this a key exercise for any serious Leg day.
This form is the best for bulletproofing the knees because it works more on the inside lower thigh muscles which play an important part 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 work all of the Quad muscles.
My advice is always to keep the weights relatively low so you can do more reps, and above all you must focus on perfect form – correct angles, pauses and smooth (not jerking) motions.