Quadriceps Exercise: Seated Leg Extensions

Your quadriceps muscle, as its name suggests, comprises of four muscles. These muscles, the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius are located in the upper portion of your front legs or thighs. These muscles are responsible for straightening the knee, and whilst working them out helps you build legendary legs, good strong quads can help you ward off knee injuries.

The seated leg extension machine is a great quad builder as it focuses on and strengthens all four regions of your quadriceps. It is also the best exercise for isolating the quads.

To perform this exercise:

• Sit at the machine in a comfortable position. Make sure your back is not arching and is flat against the backrest. Your hips should also be stable and not lift off the bench whilst performing this exercise.
  
• Bend your knees, place your lower ankle behind the round pads and lock your feet underneath them.
  
• UPWARD: As you inhale flex your quadriceps muscles and raise your legs until they are parallel to the floor.
  
• DOWNWARD: Exhale as you relax your muscles and allow your legs to return to the starting position.

TIP: Make sure you perform the full range of motion by lowering the ankle pads all the way down. By only completing half the range of motion you are making the exercise half as effective in working your quadriceps.

The leg extension machine

Author: Dimi Ingle
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