Performing leg extensions at home primarily involves lying on your back and extending your lower leg upward. Here's how to do a leg extension at home, based on the provided reference:
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Lie on your back: Start by lying flat on your back on a comfortable surface.
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Engage your core: Flatten your core muscles. This helps stabilize your lower back and prevents unnecessary strain. Avoid pushing your stomach out.
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Extend your lower leg: Slowly extend your lower leg upwards, focusing on contracting your quadriceps muscles.
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Control the movement: Lower your leg back down slowly and with control. This helps to engage the muscles throughout the entire range of motion.
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Focus on adductors (optional): According to the reference, this method can also engage the adductors (inner thigh muscles).
It's worth noting that while this exercise can be effective, replicating the resistance offered by a leg extension machine at a gym can be challenging at home without equipment.
