The reference provided seems to be describing a standing leg raise, not a leg extension exercise typically performed on a machine. Therefore, the following answer covers both the standing leg raise (hip flexion) and the leg extension machine exercise.
Standing Leg Raise (Hip Flexion):
To perform a standing leg raise, follow these steps:
- Starting Position: Stand with your feet parallel, maintaining good posture. You can hold onto a stable object for balance if needed.
- Lifting Phase: March your working knee up as high as you comfortably can. Focus on engaging your hip flexors (the muscles at the front of your hip).
- Hold (Optional): Hold the top position for a few seconds to increase the intensity and muscle engagement.
- Hip Tuck (Advanced): Squeeze both glutes (buttocks muscles) to propel your hips forward and into a slight posterior pelvic tilt (tuck your tailbone). This helps further engage core muscles.
- Controlled Descent: Slowly lower your leg back to the starting position.
- Repetitions: Repeat for the desired number of repetitions on one leg, then switch to the other leg.
Leg Extension Machine:
To perform leg extensions on a leg extension machine, follow these steps:
- Setup: Adjust the machine so that the pad rests comfortably against your lower shins, just above your ankles. Adjust the back rest so your knees are aligned with the pivot point of the machine.
- Seated Position: Sit on the machine with your back against the backrest. Hold the side handles for support.
- Extension: Extend your legs upward until they are fully straight (or as straight as comfortably possible without locking your knees). Focus on contracting your quadriceps (the muscles on the front of your thighs).
- Controlled Descent: Slowly lower the weight back to the starting position, allowing your knees to bend. Maintain control throughout the movement.
- Repetitions: Repeat for the desired number of repetitions.
Important Considerations for Both:
- Form: Focus on maintaining good form to avoid injury. Control the movement throughout the entire range of motion.
- Range of Motion: Use a full range of motion that is comfortable for you. Avoid pushing yourself too far, especially if you have any knee issues.
- Breathing: Breathe out as you raise your leg (either standing or on the machine) and breathe in as you lower it.
- Listen to Your Body: Stop if you feel any pain.
