Leg Extension - Exercise How-To
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printer-friendly version| by Jeremy Gentles, CSCS PRIMARY MUSCLES INVOLVED: Quadriceps  Beginner Level: Leg Extension with Resistance BandPreparation/Setup: Anchor a resistance band or tube to the back leg of a chair, or if you prefer, you can also mount the band to a secure and stationary object behind the chair. Sit in a chair with your back straight against the back of the chair and secure the resistance band to your lower leg slightly above your ankle. There are a variety of different bands and tubes that include ankle cuffs or straps you can use to secure the band to your lower leg. Your knee should be flexed to approximately 90 degrees. Movement/Execution: Extend your leg, keeping your ankle in line with your knee. Once your leg is straight, lower your leg, returning it to the start position. Repeat for your opposite leg. Notes: You may place a towel under your knees to support your legs and slightly elevate your feet to prevent them from dragging on the floor.
Preparation/Setup: Sit in the leg extension machine with your back straight and against the back support. Your lower legs right above your ankles should be pressed firmly against the lever. Your knees should be positioned so that they are in line with the fulcrum or pivot point of the lever. Positioning yourself properly in a leg extension machine may require adjusting the machine in several different places, such as the back support position, the length of the lever arm and the starting position of the lever. Grasp the handles firmly. Movement/Execution: This type of leg extension is very similar to the resistance band version; the only difference is that you will be using both legs simultaneously for this exercise. Simply extend both of your legs simultaneously until they are straight and then lower your legs, returning them to the flexed starting position. Repeat. Notes: When you return your legs to the starting position for each repetition, do not allow the weight to rest completely.
Preparation/Setup: The preparation for this version of the leg extension is the same as that for the intermediate leg extension. Movement/Execution: Extend a single leg until it is straight and then lower it to its original position. If you are exercising one leg at a time, repeat the movement with the same leg. If you are alternating legs between repetitions, once one leg returns to the starting position, use the opposite leg to perform the movement. Repeat as you alternate legs between repetitions. Notes: When performing single leg extensions (or any other unilateral exercise), start with your weak side first and then complete the exercise using your strong or dominant side. This principle should also be used for the beginner leg extension. Did You Know…? As the name implies, your quadriceps are actually four distinct muscles in your thigh and knee region. All of them are very important to motions such as walking, running, jumping and squatting because of the relationship they have to your hip and knee movements. Careful strengthening of your quadriceps can help you avoid injury and add stability to these areas that are so crucial to mobility. |
