Leg Extension

                                                      Leg Extension

The leg extension is a popular strength training exercise that primarily targets the quadriceps muscles, located on the front of the thigh. It is commonly performed using a leg extension machine found in most gyms. Here's how to do it:

1. Sit on the leg extension machine and adjust the seat height so that your knees are aligned with the machine's pivot point. Your back should be against the backrest, and your feet should be flat on the footpad with your knees at a 90-degree angle.

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3. Grasp the handles of the machine for stability, or use the side handles if available.

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5. Slowly extend your legs by straightening your knees until your legs are fully extended. Exhale during this phase of the movement.

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7. Hold the fully extended position briefly, squeezing your quadriceps muscles at the top.

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9. Slowly lower the weight back to the starting position with controlled movement as you inhale.

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11. Repeat the movement for the desired number of repetitions.

Tips:

• Avoid using momentum or swinging your legs during the exercise. Keep the movement slow and controlled to maximize muscle engagement and reduce the risk of injury.
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• Focus on feeling the contraction in your quadriceps throughout the movement.
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• Don't lock out your knees at the top of the movement to maintain tension on the muscles.
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While the leg extension is an effective exercise for targeting the quadriceps, it is essential to incorporate other leg exercises that engage multiple muscle groups for a balanced leg workout routine. Exercises like squats, lunges, and deadlifts are great additions to build overall lower body strength and stability. Always consult with a fitness professional or a personal trainer if you are unsure about proper form or if you have any specific health concerns or injuries.