Leg Extensions - What To Do In The Gym
Another 'What To Do In The Gym' post! I just love talking about what to do in the gym because it's what I know best and more importantly, what I enjoy talking about! As you've see from the title, this post is going to be all about Leg Extensions!
Leg Extensions are a form of resistance weight training which only targets your quadriceps to strengthen them. It is a very simple movement which only occurs in the knee joint. So let me tell you how to do this effective exercise so you have strong quads!
Exercise Data:
Type: Resistance Weight
Major Muscle Worked: Quadriceps
Equipment: Leg Extension Machine
How To Do Leg Extensions:
Make sure to have warmed up before doing this exercise.
Select a load for your training *If you're a beginner, start at a lower load and then eventually go higher*.
Sit on the seat and place your feet under the pads. If the pads are not at a comfortable level, adjust them to what you want.
Grasp the support handles on the sides of the machine.
Keep your hips and torso stationary and extend your knees, so you can raise your legs up.
Once you have reached the peak contraction, lower you legs down slowly to the beginning position.
To make sure constant tension is being put on your quadriceps, don't allow the weight sack (area where you select the load) to rest at the end of the movement
Do between 7-15 repetitions based on your level and comfort. If you want, after the number of repetitions you choose to do, increase the weight load.
What Muscles Get Worked Out
The Quadriceps
The quadriceps are made up of four muscles whom are responsible for hip flexion. So when seated, the hip flexors are neutralised and the quadriceps work to straighten or extend the knee. The Rectus Femoris and Vatus Intermedialis (muscles in the quadriceps) go down the centre of your of the thigh and the Vastus Lateralis (another quadricep muscle) runs on the outer portion. The Vastus Medialis (last muscle in the quadricep) is near the inner part of the quadriceps. When executing this exercise, all four of these muscles work together to make the knee into an anatomical position form its bent angle.
Stabilizers
The upper and middle trapezius muscles act as stabiliser muscles when performing leg extensions. The trapezius muscles stabilise your torso and hips so your thighs can lift and lower during leg extensions.
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