How to Use the Leg Extension Machine

This machine works the front muscles of the thigh, known as the quadriceps. There are four main muscles within this group namely rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. This machine works all four regions of this muscle group and is an ideal quadriceps machine.

• Sit at the machine and wrap your ankles behind the roller pads. Adjust the seat distance so that your ankles fit comfortably behind the pads, and your knees bend comfortably without lifting your thighs off the machine or feeling squashed into the machine.
• Set the desired weight load.

• Lean back and keep your back pressed against the back rest, knees straight and arms holding onto the grips provided at the sides of the machine.
• Take a deep breath in and as you exhale, extend your legs forward at the same time, flexing your quadriceps as you do so. Your legs should be parallel to the floor with your toes pointing upwards. Hold for a count of one and slowly return to the starting position as you take a deep breath in, before moving onto the next rep.
• Be careful not to arch your back. Keep your lower back stable and if the load is too heavy reduce it and focus on good form instead of heavy loads.
• Do not let the weight plates touch between reps. You should keep the concentration on your leg muscles and focus while exercising and not bang away at the machine as this causes damage and shock to your bones.

Variations
You can perform this exercise with both legs simultaneously, or if you are experienced and want to add a bit of variation to your workout you can alternate legs, performing all the required repetitions on one side before moving to the next side.

Author: Dimi Ingle.
Copyright 2009: Remedium. This article may not be copied, in whole or in part, without the written consent of Remedium.