Leg Extensions


Leg extensions are a very effective movement for isolating the quadriceps. Start by sitting on the bench with your knees placed over the upper support pads. Your ankles should be just behind the support pads on the bottom. You will want to keep your back straight and your upper body motionless as you perform the exercise. While grabbing the sides of the bench for support, extend your knees to raise the weight.




Raise your legs to horizontal if you are safely able to, then return to the starting position slowly and under control.

Tips

* This exercise isolates the quadriceps muscles, focusing most of the effort onto the rectus femoris which makes up the middle portion of the thigh.
* If you are able to, you should try and raise your legs to parallel, squeezing your muscles at the top of the movement. You will get the full benefits of this exercise if you hold a short isometric contraction when your legs are fully extended. On the other hand, some people find this painful to perform, especially those with a history of knee problems. As a result, you should only extend your legs as far as you are able to without experiencing any pain or discomfort.
* Some machines are also equipped with a backrest which makes it easier to properly position yourself and focus solely on working the quadriceps.
* This exercise is best done in fairly long sets with moderate weights. To effectively work and fatigue the quadriceps muscles, many bodybuilders like to perform sets of about 30 reps.

Variation: Unilateral Extensions


This exercise can also be done one leg at a time. When training the legs, it is especially important to work each side individually from time to time to ensure that there is a balance in strength between the two. If not, you will be susceptible to injuries during more demanding exercises like squats or stiff-legged deadlifts.


Return from Leg Extensions to view more exercises for the Legs

Return to Home Workout Routines

footer for leg extensions page