Leg extensions are a weight training exercise that focuses on the quadriceps They are located on the front of the thigh. An appliance for leg extension is used sitting on a chair and a barbell is lifted using your quadriceps. The apparatus that leverages to extend the leg is the most common, but there are many varieties. There are advantages and disadvantages to using this device to work quadriceps.
Sit on the chair with your back resting on the backrest. Place the front of your legs low under the padded lever. Make sure that your knee joint is at the same level as the point of support of the lever. Hold the support handles, and exhale as you extend your knees to raise the lever up and forward. Do this until your knees are straight but not all the way to the top. Return slowly to the start position to complete a repetition. Make two sets of 12 to 15 repetitions. Choose a weight that represents a challenge for you but is not too heavy so you can not complete the set properly.
The leg extensions focus on the quadriceps and is a good device to start training the front muscles of the thighs. The exercise is simple and difficult to do incorrectly, apart from having the knee at the wrong height. This exercise is good if you only want to work the quadriceps, because it does not involve other muscles. Leg extension exercises help people improve their strength to kick.
Leg extensions apply constant ACL tension, so people with ligament injuries should avoid this exercise, particularly with heavy weights. There is an increased risk of deviation in the patella, not being able to move the hamstring and an increase in joint tension with regard to shear strength. When you do a leg extension with a lot of weight, drastically increases the risk of suffering a knee injury, due to the forces involved. Finally, the benefits in leg extensions do not translate to real life, except for kicks, so this exercise is not very practical.
Do not add leg extensions to your routine without first talking to your doctor, physical therapist or personal trainer. If you have ligament injuries, are recovering from an ACL surgery, or have any other knee injury or surgery, do not perform this exercise without first talking to your doctor. If you feel a sharp pain at some point while doing this exercise, stop immediately.Always carry light weight when you do it to reduce the risk of injury to your knee. Make sure you do it the right way. It incorporates exercises to strengthen the hamstring as hamstring curl in your training program. When the quadriceps are stronger than the hamstring, especially women, your knee loses stability and you have an increased risk of injury.