Leg Extension Machine
Differentiation: Mechanics
This variation of a Leg Extension is unique. Here is how: you sit in a Leg Extension Machine | and extend your leg. Using a machine eliminates the need to balance any weight, (like you would need to do when performing a standing Barbell Squat). Not focussing on balancing allows you to intently focus on each contraction. Maximizing each contraction increases the overall definition in your quadriceps.
Starting Position
To get into starting position, do this...
1) Locate a leg extension machine.
2) Select a suitable weight.
3) Adjust the seat height or back pad position, if needed.
4) Sit on the bench seat of the leg extension machine.
5) Place your legs behind the padded lever. Make sure the pads are located on the lower part of your shins - just above your feet.
6) Adjust the pads, so your upper and lower legs form a 90-degree angle.
7) Grasp the handles on either side of the seat.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while fully extending the lever using your quads,
3) ...until your legs become straight at the top of the movement.
4) Hold the contraction for a count of one second at the top of the movement.
5) Inhale as you lower the lever down to the starting position using a controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your butt in the seat at all times, otherwise the weight is too heavy.
Keep your head and back against the pad throughout the entire movement.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
When moving the lever up, do not move the rest of your body. Focus on only using your quads to push the lever up.