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| Muscles worked: |
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Quadriceps |
| Instructions: |
- Sit in a leg extension machine with your legs behind the roller pads
and your hands grasping the machines handles or the sides of the bench.
- Your knees should be bent at a 90 degree angle and have the seat or
bench against the back of your knees with your toes pointing in front of
you.
- Slowly extend (lift) one leg at a time contracting your quadriceps
until they are almost straight out in front of you, without locking your
knees at full extension. Hold that position for a split second while flexing
your quadriceps.
- Return to starting position slowly, in a controlled manner.
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| Don'ts: |
- Don't lock your knees at full extension.
- Don't jerk the weight up.
- Don't let the roller pad just drop down, be sure to let the weight
down slowly.
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| Alternate exercises: |
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| Note: |
- Do a full set with one leg and then switch legs--don't alternate each
repetition.
- There is very little, if any, difference in how the quadriceps is worked
compared to the leg extension. Doing one leg at a time is simply to add
variety to your program.
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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