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| Primary
Movers:
Quadriceps - Vastus Lateralis, Medialis and Intermedius;
Rectus Femoris Secondary
Movers:
None | 
Click
the Professor to review the anatomy of the Quadriceps. |
This
exercise develops the Quadriceps muscle group.
It should not be done with heavy weights and if you have any knee problems, should
not be done at all. Go for isolation and squeeze the muscles hard.
How
to do it:
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- Sit
in a Leg Extension machine with the pads over the top of your ankles and your
back against the back pad.
- Your
upper calves should be about half an inch from the seat pad and your knees even
with the pivoting cam of the machine.
| |
- Extend your legs up
(straightening them), and squeeze at the top.
- As
you bring the weight back down, do not allow your knees to go past 90 degrees.
This will minimize knee stress.
|
- This exercise should be
done slowly and deliberately, allowing no momentum or explosive force to come
into play. Using explosive force or momentum may lead to injury.
Tricks:
- To hit
the outer quads (Vastus Lateralis), lean back,
turn your toes out slightly and point them. As your come up, exert outward pressure.
Try to rotate your legs outward at the hip joint. Don't turn your feet excessively.
Only turn them about half the range of motion they will go.
- To
hit the teardrop or inner quads (Vastus Medialis),
lean over forward, curl your toes back and turn them slightly in. Exert inward
pressure as you come up, making an attempt to inwardly rotate your legs at the
hip joint. Keeping your legs straight will give you activation of all the quad
muscles.
Common
error: - Not
squeezing at the top - the best part of this exercise occurs at the
contraction when your legs are straight. To get the most out of it, hold the contraction
at the top for a few seconds then lower the weight.
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