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This exercise develops the Quadriceps
muscle group, which is located on the front of your thigh.
It should not be done with heavy weights and if you have
any knee problems, should not be done at all.
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.
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- 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 of bend. This will
minimize knee stress.
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- 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
work the outer quadriceps (Vastus
Lateralis - runs along the outside surface
of the thigh), lean back, turn your toes out slightly
and point them.
- To
work the teardrop or inner quadriceps (Vastus
Medialis - is located a little above the knee
on the inner thigh), lean over forward, curl your toes
back and turn them slightly in.
Common
Errors:
- 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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