Leg extensions are a popular exercise that targets the quadriceps muscles in the legs. They can be performed using a leg extension machine that is commonly found in gyms or fitness centers. The leg extension machine consists of a bench with an attachment that allows you to lift weights using your legs. This exercise is suitable for people of all fitness levels, from beginners to advanced athletes. In this guide, we will provide you with step-by-step instructions on how to perform the leg extension exercise correctly, including tips on maintaining proper form and avoiding injury.
How to perform Leg Extension
- Attach the attachment to a suitable bench.
- Adjust the attachment to a comfortable height that aligns your knees with the pivot point.
- Sit on the bench with your back against the backrest and your feet resting on the footrest. Make sure your knees align with the pivot point.
- Grasp the handles on the sides of the bench to stabilize your upper body.
- Inhale and extend your legs out in front of you. Keep your feet flexed and your toes pointing towards the ceiling.
- As you exhale, lower the weight slowly, stopping just before your feet touch the footrest.
- Repeat the movement for the desired number of repetitions.
- Maintain proper form throughout the exercise to reduce the risk of injury. Engage your core, keep your back against the backrest, and avoid locking your knees or arching your lower back.
- If the weight is too heavy or too light, adjust the weight plates on the attachment accordingly.
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