Leg Extension, Guide and Advantages

How to Do Leg Extensions

Leg Extension, Guide and Advantages

Assemble the leg extension machine such that the ankle pad is above your lower legs. You are 90 degrees from the knee. Choose a weight that will enable you to perform 10 to 12 repetitions at a moderate load.

Position your hands on the hand bars.

Exhaling, raise the weight until your legs are nearly straight. Avoid locking your knees. Do not arch your back; instead, keep your back against the backrest.

Release the breath and return the weight to the beginning position.

Execute three sets of ten to twelve repetitions.

Leg Extensions’ Advantages

 

The quadriceps, which are the big muscles at the front of the thigh, are the goal of the leg extension. Unlike a “closed chain kinetic exercise,” like a squat, this is a “open chain kinetic” exercise.1.

In the leg extension, your legs are moving the padded bar, which means your legs aren’t immobile as they work, and as a result, the chain of movement is open, whereas in the squat, the body component you’re exercising is anchored (your feet are on the ground).

Cycling works the quads effectively, but walking or running works the hamstrings, which are located at the rear of the leg, more. To be more balanced in this situation, you might try to strengthen your quadriceps. Building stronger quadriceps can also help you kick with more force, which is useful in martial arts and soccer, among other activities.

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