How to use a Leg Extension Machine
LEG EXTENSION MACHINES
There are numerous leg machines you can use to shape your legs, but one of the best is the leg extension machine, a staple in gyms and fitness centres everywhere. They can be used to strengthen the quads, great for a variety of sports including football and basketball. Strength training is also an integral part of weight loss because it helps build muscle mass, burn fat, and maintain bone health. This article will explain how to use leg extension machines safely, and how to get started with your workouts!
ADJUST THE WEIGHT
The first thing you want to do is adjust the weight on the leg extension machine. You will want to select a weight that allows for an appropriate number of repetitions. This will change depending on what you're trying to achieve. Strength training typically requires lower repetitions and heavier weight, while higher reps with lighter weight is more appropriate for muscle toning.
If you're new to working out or don't have a lot of experience using leg extension machines, we recommend starting light and adding on as needed. As your strength improves over time, you can increase the amount of weight.
ADJUST THE LEG REST
Now you will want to adjust the leg rest. You want to adjust it so that your shins are on the rest.
PERFORM THE MOVEMENT
Now all you need to do is perform the movement. Performing the movement is very easy, all you need to do is sit on the leg extension machine with your shins under the padded cushion and then gradually straighten your legs until they are fully extended. You should always control how far you go, so don't just let them flop down!
Make sure that when performing this movement you focus on using your quads to push through. Do not use the momentum to swing your legs back up. You should try to keep constant tension on your muscles by stabilising yourself with your hands at all times, even after you have fully extended your knees.
WATCH YOUR BREATHING
The last thing a person should do is hold their breath during this exercise or any exercise for that matter. When you use the leg extension machine you will want to exhale as you extend your legs, and then inhale when you start to return your legs back to the original position.
And there we have it! Now that you know how leg extensions are performed properly, it's time for some workout tips! Try to perform at least a total of five sets of the exercise. If you're trying to build muscle, try to perform 12-15 repetitions in each set. If you're trying to burn fat, then try and do 20 reps per set!
Lastly, remember leg extensions are an isolation exercise for your quads, and should be performed as part of a larger workout program. We recommend including them in your workout at least two times per week for maximum benefits!
For more leg day inspiration, check out Five of the Best Leg Exercises for Monster Quads.