Guide for Beginners (XXVI): Leg Extension Machine

Continuing with our beginners guide today will describe a very popular and effective exercise for the work of the legs, above all, the development of the quadriceps. Is the movement of machine leg extension.

Execution of machine leg extension technique

To start the exercise machine leg extension we must sit in the specific machine for that purpose and put your feet under the pads or padded rollers, so that your knees are aligned with the articulation of the machine.

We put hands grasping the seat or the arms of the Chair to stabilize the trunk and sit in a way that the back and hips are perfectly supported on the back of the machine. Previously we should load the machine with the chosen weight and once in this position, we must inspire and make a knee extension in order to raise the weight with your legs until they are horizontal and parallel to the floor, the torso should remain stationary and erect.

We exhale at the end of the movement and began a slow, controlled descent. The legs must remain, throughout the tour, parallel each other.

Muscles worked with the leg-extension machine

This exercise, as we have said above and says it your name, requested legs work, above all, the quadriceps that isolates are perfectly for thighs responsible for mobilizing the weight when the knee extends and flexes.

The more inclined is the back of the machine more stretches the previous rectum which is one of the portions of the quadriceps, therefore, work on this muscle will be stronger.

This exercise is ideal to acquire strength at the beginning of a workout routine, then advance to more complex movements.

Tips and common mistakes when performing leg-extension in machine

  • Hiperflexionar knees: If descending leg tibiae are below the thighs and the angle formed by the legs is less than 90 degrees, you run the risk of overloading the joint and result in injury. To achieve this, it works without impulse, concentrate on the movements and raising and lowering the legs in a controlled manner.
  • Lift the hips or buttocks: these areas of the body must remain supported on the machine as well as the back. Only we must mobilize the legs to isolate the quadriceps to maximize and achieve an effective working safely.
  • Lock the knees: as well as hiperflexionar the knees can also damage them, there is a risk of injury if we block them during the ascending phase of the movement, therefore, tries to not make abrupt gestures but work at pace steady and controlled, without excessive weight.

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