The leg extension is an easy to perform exercise to isolate the quads.
Looking to develop that elusive ‘tear drop’ looking muscle on the front of your legs? If so you cannot afford to overlook the leg extension and the barbell front squat!
Required: Leg Extension Machine
Leg Extensions Form:
Assume position on a leg extension machine with your legs placed under the pad, feet forward and hands on the side bars.
Using only your quads proceed to extend your legs in front of your as you push against the pad, your torso should not move at all (hold yourself in place with the side bars).
Hold the extended position for 1 second (legs extended forward in front of you).
Slowly allow your legs to lower back down to the starting position.
Continue for the desired number of repetitions.
Leg Extension Variations
Unilateral Leg Extensions
Perform all of your repetitions with one leg before switching over and hooking your opposite leg under the pad and performing the desired number of repetitions.
Unilateral training is particularly popular for ensuring and resolving muscular inbalances.
When performing the traditional double leg leg extension may guys tend to lean and push further with one side in order to compensate for the weaker quad.
Common Leg Extension Mistakes
Failing To Hold The Contraction
Ensure at the top of each repetition you’re pausing for the count of one while you squeeze your quads.
Performing the leg extension with excessive speed and no contraction is a waste of time as you’re barely placing any tension on the muscle.
Similar & Substitute Exercises
- Dumbbell Walking Lunges
- Goblet Squats