Leg Extension is an isolation exercise that targets the quadriceps (front of the thighs). This exercise is particularly effective for building muscle mass and definition in the legs, and can be performed with a leg extension machine for maximum activation.

Correct Execution and Technique

Follow these steps to perform a correct leg extension :

1. Sit in the leg extension machine and adjust the pad so that it rests on the front of your ankles.
2. Keep your back straight against the backrest and grab the side handles for stability.
3. Exhale as you fully extend your legs until they are straight, focusing on activating your quadriceps.
4. Slowly lower the weight back to the starting position while inhaling.

Common Errors

Avoid these mistakes to get the most out of your workout:

• For quick execution: Make sure the movement is controlled for maximum muscle activation.
• Too heavy a weight: Use a weight that allows you to perform the entire movement without putting undue strain on your knees.
• Incorrect foot placement: Make sure your feet are in the correct position under the cushions to avoid injury.

Video: Leg Extension demonstrated by a female practitioner

Alternative technique for Leg Extension

Modifications and Variations

For beginners, you can start with a lighter weight and gradually increase as you get stronger. More experienced athletes can try varying the angle of the feet to activate different parts of the quadriceps more specifically.

Repetitions and Sets

Aim for 3 sets of 10-15 repetitions to build strength and muscle mass. Increase the weight as you master the technique.

Breathing technique

Inhale as you lower the weight and exhale as you extend your legs. This contributes to stability and control throughout the movement.

Leg Extension

Leg Extension is an isolation exercise that targets the quadriceps (front of the thighs). This exercise is particularly effective for building muscle mass and definition in the legs, and can be performed with a leg extension machine for maximum activation.

Correct Execution and Technique

Follow these steps to perform a correct leg extension :

1. Sit in the leg extension machine and adjust the pad so that it rests on the front of your ankles.
2. Keep your back straight against the backrest and grab the side handles for stability.
3. Exhale as you fully extend your legs until they are straight, focusing on activating your quadriceps.
4. Slowly lower the weight back to the starting position while inhaling.

Common Errors

Avoid these mistakes to get the most out of your workout:

• For quick execution: Make sure the movement is controlled for maximum muscle activation.
• Too heavy a weight: Use a weight that allows you to perform the entire movement without putting undue strain on your knees.
• Incorrect foot placement: Make sure your feet are in the correct position under the cushions to avoid injury.

Video: Leg Extension demonstrated by a female practitioner

Alternative technique for Leg Extension

Modifications and Variations

For beginners, you can start with a lighter weight and gradually increase as you get stronger. More experienced athletes can try varying the angle of the feet to activate different parts of the quadriceps more specifically.

Repetitions and Sets

Aim for 3 sets of 10-15 repetitions to build strength and muscle mass. Increase the weight as you master the technique.

Breathing technique

Inhale as you lower the weight and exhale as you extend your legs. This contributes to stability and control throughout the movement.