Leg extensions strengthen your quadriceps (thigh muscles). Here's how to perform the exercise correctly:
Proper Leg Extension Technique
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Positioning: Sit on the leg extension machine, ensuring the leg pad rests comfortably just above your ankles. Your feet should be flat against the pad and pointing forward. Grip the handles on either side of the seat for stability.
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The Movement: Extend your legs using only your quadriceps muscles. Straighten your legs completely, feeling the contraction in your quads. Hold this fully extended position for a brief moment (approximately one second), squeezing your quads hard at the top of the movement.
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Controlled Return: Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid letting the weight drop uncontrollably. Focus on feeling the stretch in your quads as you return.
Important Considerations
- Proper Form: Maintaining correct form is crucial to prevent injury and maximize effectiveness. Avoid using momentum to lift the weight; focus on controlled movements.
- Weight Selection: Choose a weight that challenges you without compromising your form. It's better to start with lighter weight and gradually increase as your strength improves.
- Breathing: Exhale as you extend your legs and inhale as you lower them.
