How to Leg Extension in gym.

If we made a list of our favorite leg movements, leg curls and leg extensions would be pretty high up on the list.

If you’re new to working out, new to lifting at a gym, or just haven’t played around with machines very much, you may or may not be aware of the magic that is the Leg Curl Machine and Leg Extension.

The leg extension exercise targets the large group of muscles in the front and side of your thigh. The major muscle groups targeted in the leg extension exercise are known as the quads.

Leg extensions are an isolation movement that develops strength in the quadriceps at the front of the thigh.

The quads are engaged when you use a leg extension machine, but what are some alternate ways to target the quads at home?

Benefits of the Leg Extension:

With the popularity of CrossFit and functional training styles, the leg extension machine may be gathering dust in your local gym, but don’t overlook the benefits:

• Machines are a good option for those who are new to exercise due to the back being supported and the lower skill demand necessary to complete the exercises.
• A perfect exercise for hypertrophy and high rep ranges, resulting in that famous ‘quad pump’.
• It is suitable for isolating the quad, making it the preferred exercise for those with aesthetic physique goals.
• According to Sapstead, ‘leg extensions produce very little neurological fatigue and are relatively easy to recover from.’ Therefore, they can be placed more frequently in your program or with less rest.
• Leg extensions are a good supplementary exercise to your multi-joint exercises for more ‘complete’ quadriceps building.

Here’s a step-by-step breakdown of how to control your body and engage your muscles while supported by the machine for the leg extension.

Step 1: Sit Tall to Set Up

Adjust the height of your seat so your legs are bent at 90 degrees with your lower shins behind the pad. Sit back in the chair and hold on to the handles by your sides. Retract your head. Pull your shoulder blades back and down. Draw your navel towards your spine to engage your abs. Try not to arch your back to maintain a neutral spine.

Coach’s Tip: Keep your back against the pad and hold the position before starting the movement. 

Step 2: Extend Your Legs

Inhale and brace your core. Exhale to extend your lower legs until they are parallel with the ground. 

Coach’s Tip: Try to initiate the movement from your quads to avoid extra stress on your knees. 

Step 3: Lower with Control

Lower your legs back to the starting position slowly and with control. Resist the weight and gravity’s attempts to pull you down faster. Keep your spine straight and your core engaged.

Coach’s Tip: Avoid pressing the backs of your knees into the pad while you lower the weight down during the leg extension.

When we incorporate isolation movements into our workout routines, we are able to focus on the activation of those muscles on their own, and that helps us build strength in the areas that might not get the most attention during our compound lifts.

 

Leg Curls (Hamstring Movement)

Benefits of Leg Curls:

Tips for Using the Leg Curl Machine:
Set the machine so knees can hang free
Move with a controlled tempo in both directions.
Avoid jerking the hips off the pad.

At-Home Leg Curls:

Try laying on your back and using a rolling surface (Concept 2 Rower, exercise ball, skateboard, etc.). Anchor your body on your back or shoulder blades.
Feet on the rolling surface, booty in the air, then slide that surface back and forth—boom!

Leg Extensions (Quad Movement)

Benefits of Leg Extensions:- Targets quads;- Directly targets the Rectus Femoris (the biggest quad muscle on our legs);- Squats and similar movements can hit the *other* 3 quad muscles of the leg EXCEPT for the rectus femoris.

Tips for Using the Leg Extension Machine:
Set the machine so the knees hang free and the leg pad rests on or above the ankles
Use machine handles to pull yourself down on the machine as you complete reps.
Move with a controlled tempo.

Home Leg Extensions:

• Sit on a flat bench with a foam roller or yoga block under your knees, with your legs hanging off the end of the bench
• Place a dumbbell on top of your feet or hold it between your feet.
• Anchor yourself by holding the bench or roller in place and extending your legs upward
• Maintaining the position of the dumbbell will force you to move slowly and focus on your tempo and form.