Leg Extension - Basic
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Quads Strength Leg Extension Machine Push Gym
Purpose: To develop core strength of the quads.
Benefits: This exercise isolates the quads around the knees.
Sit on a leg extension machine. Depending upon the machine there will be either a restraining belt or handles with which to hold yourself down. This is your starting position. Lean back and point your toes. Extend your legs until they are straight. As you raise your legs, apply a slight amount of pressure as if you are trying to separate your legs. This will work the outer quads. Exhale during this movement. Pause briefly. Return to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Sit on a leg extension machine. Hold yourself down by a restraining belt, handles or holding the seat.
Sit on a leg extension machine. Depending upon the machine there will be either a restraining belt or handles with which to hold yourself down. This is your starting position.
Step 2
Lean back and point your toes. Extend your legs until they are straight. Pause briefly.
Lean back and point your toes. Extend your legs until they are straight. As you raise your legs, apply a slight amount of pressure as if you are trying to separate your legs. This will work the outer quads. Exhale during this movement. Pause briefly.
Step 3
Return to the starting position.
Return to the starting position. Inhale during this movement. Sit on a leg extension machine. Depending upon the machine there will be either a restraining belt or handles with which to hold yourself down.